Outside Leg Kick Push-up

The outside leg kick push-up is a dynamic bodyweight exercise that combines a traditional push-up with a lateral leg kick, targeting the glutes and engaging the quadriceps, hamstrings, and calves. This movement challenges upper body strength, core stability, coordination, and lower body mobility.

Quick Facts

How to Do Outside Leg Kick Push-up

Follow these step-by-step instructions to perform Outside Leg Kick Push-up with proper form and technique.

1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
2. Lower your body towards the ground by bending your elbows, keeping your back straight and core engaged.
3. As you push back up, kick one leg out to the side, extending it fully and engaging your glutes.
4. Return your leg to the starting position and repeat the push-up, alternating legs with each repetition.
5. Continue alternating leg kicks and push-ups for the desired number of repetitions.

Muscles Worked

Understanding which muscles Outside Leg Kick Push-up targets helps you integrate it effectively into your training program.

Benefits of Outside Leg Kick Push-up

Incorporating Outside Leg Kick Push-up into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Glutes Development: Outside Leg Kick Push-up directly targets and strengthens the Glutes, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Quadriceps, Hamstrings, and Calves, providing additional training stimulus without extra exercises.
• Convenience and Accessibility: This exercise requires no equipment, making it perfect for home workouts, travel, or when gym access is limited.
• Functional Strength: Strength exercises like Outside Leg Kick Push-up build real-world strength that transfers to daily activities and athletic performance.
• Advanced Training Stimulus: This challenging exercise provides the intensity needed for experienced athletes to continue making progress.

Safety Tips and Precautions

Performing Outside Leg Kick Push-up safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Outside Leg Kick Push-up, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Glutes and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Progress Gradually: Master easier progressions before attempting advanced variations. Ensure your supporting surface is stable.
• Knee Safety: Keep your knees tracking in line with your toes throughout the movement. Don't let them cave inward.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Glutes typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Outside Leg Kick Push-up, track these metrics during your workouts: