Outside Leg Kick Push-up
Built around pure bodyweight leverage, Outside Leg Kick Push-up earns a place on leg day and builds muscle you built on purpose.
How to do Outside Leg Kick Push-up
- 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 core engaged.
- As you push back up, kick one leg out to the side, extending it fully and engaging your glutes.
- Return your leg to the starting position and repeat the push-up, alternating legs with each repetition.
- Continue alternating leg kicks and push-ups for the desired number of repetitions.
Outside Leg Kick Push-up Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Add reps first, then slow the lowering phase.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Hold the end position for a beat once reps come easily.
Common Outside Leg Kick Push-up Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Chasing load before the pattern is grooved
Spend the first few weeks making every rep look the same.
Easier and Harder Than Outside Leg Kick Push-up
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Outside Leg Kick Push-up — Frequently Asked Questions
How do you do the Outside Leg Kick Push-up?
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 core engaged. As you push back up, kick one leg out to the side, extending it fully and engaging your glutes. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Outside Leg Kick Push-up work?
The Outside Leg Kick Push-up primarily targets the glutes. It is classified as a legs exercise and is performed with your bodyweight only.
How many sets and reps of the Outside Leg Kick Push-up should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Outside Leg Kick Push-up good for beginners?
Yes. The Outside Leg Kick Push-up is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Outside Leg Kick Push-up?
Try the Dumbbell Romanian Deadlift, Band Squat or the Cable Pull Through (with Rope). Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
