Kick Through Push-up

Kick Through Push-up

The Kick Through Push-up is a dynamic exercise that engages multiple muscle groups, giving you a total body workout. This exercise combines the strength-building benefits of push-ups with the agility and flexibility of a kick-through movement. It requires coordination, balance, and core stability, making it a fantastic addition to your fitness routine. During a Kick Through Push-up, you start in a high plank position with your hands slightly wider than shoulder-width apart and your feet hip-width apart. As you lower your body towards the ground, your core and upper body muscles activate to perform a proper push-up. However, the real challenge comes when you rotate your body, lifting one hand and kicking the opposite leg through to the other side of your body. This movement not only strengthens your chest, triceps, and shoulders but also targets your core muscles, including the obliques and the deep stabilizers. It enhances your balance, flexibility, and coordination as you control the transitional movement. The Kick Through Push-up also improves your overall body awareness and can help with developing functional strength, useful for various athletic activities. To maximize the benefits of this exercise, maintain proper form throughout the movement. Engage your core muscles, keep your spine neutral, and avoid overarching or rounding your back. Control the rotation and kick-through, making it a smooth and controlled flow of movement. With consistent practice, the Kick Through Push-up can contribute to building strength, stability, and enhancing your overall fitness level.


  • Start in a push-up position, with your hands shoulder-width apart and your body in a straight line.
  • Lower your body towards the ground by bending your elbows, keeping them close to your body.
  • As you push back up, simultaneously kick one leg under your body and rotate your hips towards that side.
  • Extend the same leg back out and return to the starting push-up position.
  • Repeat the movement on the other side by kicking through with the opposite leg.
  • Continue alternating sides with each repetition.

Tips & Tricks

  • Focus on keeping your core engaged throughout the exercise to ensure stability and control.
  • Work on building strength in your upper body through exercises like push-ups and shoulder presses.
  • Incorporate exercises that target your glutes, such as squats and lunges, to improve the power and stability of your kick through.
  • Practice proper form and technique to maximize your efficiency and minimize the risk of injury.
  • Include cardio exercises like jumping jacks or mountain climbers in your workout routine to improve your overall cardiovascular fitness.
  • Ensure proper nutrition to fuel your body for optimal performance and recovery.
  • Listen to your body and take rest days when needed to allow for proper muscle recovery and prevent overtraining.
  • Consider working with a fitness trainer to receive personalized guidance and avoid common mistakes.
  • Gradually increase the intensity and difficulty of your workouts over time to continue challenging your body and making progress.
  • Don't forget to stretch and cool down after your workouts to promote flexibility and prevent muscle tightness.


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