Upper Legs Exercise · Body Weight

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Outside Leg Kick Push-Up

Kicking one leg out to the side during a push-up adds a glute and hip-abductor challenge to what's normally a pure upper-body movement, forcing the core to resist the extra rotation the kick introduces. It turns a chest exercise into a light full-body stability drill.

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Also known as: Outside Leg Kick Pushup

Category

Upper Legs

Equipment

Body Weight

Target

Glutes

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Outside Leg Kick Push-Up

1. Get into a push-up position, hands set a bit wider than shoulder-width and feet together.
2. Bend your elbows to lower your body toward the floor, keeping the back flat and core braced.
3. While pushing back up, swing one leg out to the side, fully extending it and squeezing the glute.
4. Bring that leg back in as you finish the push-up, alternating legs on each rep.
5. Keep alternating the leg kick with each push-up for the desired number of reps.

Technique & Form Tips

Press by straightening the elbows while controlling the movement of the upper arms. Bench presses, push-ups and dips use different support points and shoulder positions; match the setup and range to the demonstrated variation.

Common Mistakes to Avoid

• Extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.
• Using the wrong shoulder setup: Follow the specific support and shoulder movement shown. A bench-press setup does not apply unchanged to a push-up or dip.
• Using momentum: Control the descent and ascent to focus on steady movement.

How to Breathe During This Exercise

Exhale during the pushing phase and inhale during the return.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Outside Leg Kick Push-Up mainly targets your Glutes, with your Quadriceps helping support the movement, along with your Hamstrings, Calves.

More Upper Legs Exercises

All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band · Glutes Band Squat Band · Glutes

FAQ

What muscles does the Outside Leg Kick Push-Up work?

The Outside Leg Kick Push-Up mainly works your glutes. It also helps strengthen your quadriceps and hamstrings, calves. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Outside Leg Kick Push-Up?

You do the Outside Leg Kick Push-Up with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Outside Leg Kick Push-Up?

One mistake to watch for is extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Outside Leg Kick Push-Up?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.