How to do a Push-Up Inside Leg Kick
The Push-Up Inside Leg Kick is an intermediate bodyweight exercise that works your chest and glutes, with help from your quads, hamstrings and calves.
How to do a Push-Up Inside Leg Kick, step by step
- Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
- Lower your body towards the ground by bending your elbows, keeping your back straight and your core engaged.
- As you push back up, lift one leg off the ground and kick it out to the side, keeping it straight.
- Lower your leg back down and repeat the push-up, then switch to the other leg.
- Continue alternating leg kicks with each push-up repetition.
Muscles worked
| Target muscles | Chest Glutes |
|---|---|
| Secondary muscles | Quads Hamstrings Calves Core |
| Equipment | Bodyweight |
| Difficulty | Intermediate |
Common mistakes
- Sagging hips
- Not maintaining a straight line from head to heels
- Not fully extending the arms at the top of the push-up
- Kicking the leg too high and compromising form
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 4-6 sets x 3-6 reps |
| Muscle growth | 3-4 sets x 8-12 reps |
| Endurance | 2-3 sets x 15-20 reps |
| Power | 3-5 sets x 3-5 reps |
Alternatives, progressions and regressions
More exercises for the same muscles
Frequently asked questions
What muscles does the Push-Up Inside Leg Kick work?
The Push-Up Inside Leg Kick mainly works your chest and glutes. It also works your quads, hamstrings, calves and core.
Is the Push-Up Inside Leg Kick good for beginners?
It can be, with some coaching. The Push-Up Inside Leg Kick is rated intermediate, so it suits people who already know the basic movements. Beginners should start light or begin with an easier variation.
How many sets and reps of the Push-Up Inside Leg Kick should I do?
A good starting point is 4-6 sets x 3-6 reps for strength, 3-4 sets x 8-12 reps for muscle growth and 2-3 sets x 15-20 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Push-Up Inside Leg Kick?
Good alternatives are Pike-to-Cobra Push-Up, Barbell Back Squat and Dumbbell Lunge.
Put it in a workout plan
- Bodyweight training program
- Push / Pull / Legs program
- Full body training program
- Browse all exercises
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