Push-Up with Inside Leg Kick

Secondary muscles
Quads, Hamstrings, Calves, Abs
Body part
Upper Legs
Position
Prone
Laterality
Bilateral (both sides together)
Category
Strength

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Kicking a leg out as you press up leaves you balancing on three points while the glutes fire the raised leg, mixing lateral hip work into a pressing pattern. Compared with the outside leg kick version, the range demanded here is shorter, which is why this one sits at intermediate.

How to do the Push-Up with Inside Leg Kick

  1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
  2. Lower your body towards the ground by bending your elbows, keeping your back straight and your core engaged.
  3. As you push back up, lift one leg off the ground and kick it out to the side, keeping it straight.
  4. Lower your leg back down and repeat the push-up, then switch to the other leg.
  5. Continue alternating leg kicks with each push-up repetition.

Tip: Screw your hands into the floor as if turning the fingers outward to set the shoulders before each set.

Muscles worked

Primary

Glutes · Legs

Squeezing the glutes locks the hips in line with the torso and stops the lower back from arching.

Secondary

  • Quads
  • Hamstrings
  • Calves
  • Abs — The abs hold the body rigid so the hips do not sag, which is why a push-up is also a moving plank.

Common mistakes

  • Hips sagging or piked — the body should stay a straight line from head to heels; squeeze the glutes and brace the abs before each rep.
  • Elbows flared to 90 degrees — flaring the arms out wide loads the shoulder joint; keep the elbows tucked to about 45 degrees from the torso.
  • Cutting the bottom short — chest should come to within a fist of the floor; if that means fewer reps, do fewer reps.
  • Head dropping first — the chin reaching for the floor makes it look like a rep when it is not; keep the head neutral and lead with the chest.

Sets, reps and where it fits

GoalSets × repsRest
Strength4–5 × 3–62–3 min
Muscle growth3–4 × 6–1290–120 s
Endurance2–3 × 12–2060 s

Push-ups work as a warm-up before bench press, as a finisher after chest work or as the main push exercise when training with no equipment. Superset them with inverted rows or a band pull-apart for balance.

Variations and alternatives

Similar exercises

Alternatives

Easier and harder

Frequently asked questions

What muscles does the Push-Up with Inside Leg Kick work?

The Push-Up with Inside Leg Kick primarily works the glutes. It also involves the quads, hamstrings, calves and abs, which assist the movement and stabilise the joints.

Is the Push-Up with Inside Leg Kick good for beginners?

It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Push-Up with Inside Leg Kick with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.

What can I do instead of the Push-Up with Inside Leg Kick?

If you cannot do the Push-Up with Inside Leg Kick, try the Push-Up with Outside Leg Kick, the Cobra Push-Up or the Spider Crawl Push-Up. Each of them trains the glutes through a similar movement, so you can swap them in without changing the rest of the workout.

How many sets and reps should I do?

It depends on your goal. For the Push-Up with Inside Leg Kick, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.

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Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.