Upper Legs Exercise · Body Weight

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Push-Up Inside Leg Kick

Kicking one leg out to the side mid-push-up combines a chest and triceps movement with a glute and hip-abductor challenge, forcing the core to resist the rotation the kick introduces. It turns a straightforward pressing exercise into a light stability drill.

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Also known as: Pushup Inside Leg Kick

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 Push-Up Inside Leg Kick

1. Begin in a push-up position, hands a bit wider than shoulder-width apart, feet together.
2. Bend your elbows to lower your body toward the floor, keeping your back flat and core tight.
3. As you press back up, raise one leg off the floor and swing it out to the side, keeping it straight.
4. Bring the leg back down and perform another push-up, then switch legs.
5. Continue for the set reps, taking care to lower with control and reset your posture between each rep.

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

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 Push-Up Inside Leg Kick work?

The Push-Up Inside Leg Kick mainly works your glutes. It also helps strengthen your quadriceps and hamstrings, calves, core. 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 Push-Up Inside Leg Kick?

You do the Push-Up Inside Leg Kick 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 Push-Up Inside Leg Kick?

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 Push-Up Inside Leg Kick?

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.