Push-up Inside Leg Kick

The push-up inside leg kick is a dynamic bodyweight exercise that combines a standard push-up with a lateral leg kick, targeting the glutes and engaging the core, quadriceps, hamstrings, and calves. It requires coordination, balance, and strength.

Quick Facts

How to Do Push-up Inside Leg Kick

Follow these step-by-step instructions to perform Push-up Inside Leg Kick 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 your core engaged.
3. As you push back up, lift one leg off the ground and kick it out to the side, keeping it straight.
4. Lower your leg back down and repeat the push-up, then switch to the other leg.
5. Continue alternating leg kicks with each push-up repetition.

Muscles Worked

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

Benefits of Push-up Inside Leg Kick

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

• Glutes Development: Push-up Inside Leg Kick directly targets and strengthens the Glutes, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Quadriceps, Hamstrings, Calves, and Core, 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 Push-up Inside Leg Kick build real-world strength that transfers to daily activities and athletic performance.

Safety Tips and Precautions

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

• Warm Up Properly: Before performing Push-up Inside Leg Kick, 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 Push-up Inside Leg Kick, track these metrics during your workouts: