Outside Leg Kick Push-Up

Outside Leg Kick Push-Up

The Outside Leg Kick Push-Up is an advanced variation of the traditional push-up that targets the upper body, core, and lower body muscles simultaneously. This dynamic exercise combines the benefits of a regular push-up with the added challenge of engaging the muscles in your legs and hips. By integrating a kicking motion into the exercise, you not only enhance your upper body strength but also improve your coordination and balance. The Outside Leg Kick Push-Up primarily works the chest, arms, shoulders, and core muscles. As you lower your chest towards the ground, the pectoral muscles, deltoids, and triceps are engaged to control the movement. The kicking motion recruits the muscles in your hips, quadriceps, and glutes, adding an extra challenge to your lower body. By incorporating this exercise into your workout routine, you can develop upper body strength, sculpt your arms and shoulders, and enhance core stability. To perform the Outside Leg Kick Push-Up, proper form and technique are crucial. Begin in a plank position with your hands slightly wider than shoulder-width apart and your legs fully extended. Lower your chest towards the ground, keeping your elbows close to your body. As you push yourself back up, engage your core and swing one leg out to the side, kicking it towards the outside of your hand. Alternate with each repetition, kicking with the opposite leg. Remember, the Outside Leg Kick Push-Up is an advanced exercise that requires a solid foundation of strength and stability. If you're new to exercising or have any underlying health conditions, it's important to gradually progress to this exercise and seek guidance from a fitness professional to ensure proper execution and prevent injuries. Incorporate this challenging variation into your routine to take your upper body and core strength to new heights while also improving your balance and coordination. Happy training!

Instructions

  • Start in a push-up position with your hands placed slightly wider than shoulder-width apart and your feet together.
  • Lower your body by bending your elbows and lowering it towards the ground, keeping your core engaged and your back straight.
  • As you push your body back up, kick one leg straight out to the side as high as you can, while keeping it straight and extended.
  • Lower your leg back down to the starting position as you complete the push-up.
  • Repeat the push-up and leg kick on the opposite side.
  • Continue alternating leg kicks with each push-up repetition.

Tips & Tricks

  • Focus on engaging your core muscles while performing the leg kicks.
  • Maintain a stable base by keeping your hands shoulder-width apart during push-ups.
  • Gradually increase the height of your leg kicks to challenge your muscles and improve flexibility.
  • Remember to breathe properly throughout the exercise. Inhale during the push-up and exhale during the leg kick.
  • Perform the exercise on a soft surface or use a yoga mat to protect your knees and wrists.
  • Start with a modified version of the exercise by performing knee push-ups if you find the movement challenging.
  • Listen to your body and only increase the intensity as your strength and flexibility improve.
  • Ensure proper form by keeping your body in a straight line from head to toe.
  • Feel the burn in your chest, arms, and shoulders during the push-up portion of the exercise.
  • Include a dynamic warm-up and a cool-down stretching routine to prevent injuries and increase flexibility.
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