Push-up Inside Leg Kick
Built around pure bodyweight leverage, Push-up Inside Leg Kick earns a place on leg day and builds muscle you built on purpose.
How to do Push-up Inside Leg Kick
- 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.
Push-up Inside Leg Kick Sets and Reps by Goal
Strength
5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Add reps first, then slow the lowering phase.
Hypertrophy
4-5 sets of 15-20 reps with 45-60 seconds of rest. Change leverage or elevation before you add load.
Endurance
4 sets of 40 seconds of unbroken work with 30 seconds of rest. Hold the end position for a beat once reps come easily.
Common Push-up Inside Leg Kick 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.
Cutting range to keep the load climbing
Protect the full range first; the load can wait a session.
Easier and Harder Than Push-up Inside Leg Kick
Swap Push-up Inside Leg Kick For
Push-up Inside Leg Kick — Frequently Asked Questions
How do you do the Push-up Inside Leg Kick?
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. 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 Push-up Inside Leg Kick work?
The Push-up Inside Leg Kick 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 Push-up Inside Leg Kick should I do?
For muscle growth: 4-5 sets of 15-20 reps with 45-60 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 Push-up Inside Leg Kick good for beginners?
Not usually. The Push-up Inside Leg Kick is an advanced movement that assumes existing strength and joint control. Build up through easier legs progressions first, then add this once the basics feel comfortable.
What can I do instead of the Push-up Inside Leg Kick?
Try the Exercise Ball One Legged Diagonal Kick Hamstring Curl, Band Bent-over Hip Extension or the Barbell Front Squat. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
