10 Best Outside Leg Kick Push-up Alternatives for Home Workouts
If you need an alternative to the Outside Leg Kick Push-up, use unilateral glute and hip-dominant moves: Single-Leg Glute Bridge (73%), Bulgarian Split Squat (71%), Reverse Lunge (69%), Bodyweight Hip Thrust (65%), and Donkey Kick (64%). Focus on squeezing the glute at peak hip extension and driving through the heel to preserve glute activation.
Original Exercise: Outside Leg Kick Push-up
How to Perform 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.
Best Outside Leg Kick Push-up Alternatives
1. Box Skip
73.4% MatchHow to perform this exercise
- You will need several boxes lined up about 8 feet apart.
- Begin facing the first box with one leg slightly behind the other.
- Drive off the back leg, attempting to gain as much height with the hips as possible.
- Immediately upon landing on the box, drive the other leg forward and upward to gain height and distance, leaping from the box. Land between the first two boxes with the same leg that landed on the first box.
- Then, step to the next box and repeat.
2. Barbell Lunge
71.4% MatchHow to perform this exercise
- Start by standing with your feet shoulder-width apart and a barbell resting on your upper back.
- Take a step forward with your right foot, keeping your torso upright.
- Lower your body by bending your right knee until your thigh is parallel to the ground.
- Push through your right heel to return to the starting position.
- Repeat with your left leg, alternating legs for the desired number of repetitions.
3. Barbell Lateral Lunge
69.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a barbell across your upper back.
- Take a big step to the side with your right foot, keeping your left foot planted.
- Bend your right knee and lower your body down into a lunge position, keeping your left leg straight.
- Push off with your right foot and return to the starting position.
- Repeat on the other side, stepping with your left foot.
4. Crossover Reverse Lunge
64.7% MatchHow to perform this exercise
- Stand with your feet shoulder width apart. This will be your starting position.
- Perform a rear lunge by stepping back with one foot and flexing the hips and front knee. As you do so, rotate your torso across the front leg.
- After a brief pause, return to the starting position and repeat on the other side, continuing in an alternating fashion.
5. Barbell Rear Lunge V. 2
64.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a barbell across your upper back.
- Take a step backward with your right foot, landing on the ball of your foot.
- Bend both knees to lower your body until your left thigh is parallel to the ground.
- Push through your left heel to return to the starting position.
- Repeat with the other leg.
6. Barbell Step-up
63.7% MatchHow to perform this exercise
- Stand in front of a bench or step with a barbell resting on your upper back.
- Place one foot on the bench or step, ensuring your entire foot is in contact with the surface.
- Push through your heel and step up onto the bench or step, fully extending your hip and knee.
- Pause briefly at the top, then lower yourself back down to the starting position.
- Repeat with the opposite leg.
7. Band Step-up
59.7% MatchHow to perform this exercise
- Place a band around your thighs, just above your knees.
- Stand facing a step or platform with your feet hip-width apart.
- Step up onto the platform with your right foot, pushing through your heel.
- Extend your left leg behind you, keeping it straight.
- Lower your left foot back down to the ground.
8. Barbell Rear Lunge
59.4% MatchHow to perform this exercise
- Start by standing with your feet shoulder-width apart and a barbell resting on your upper back.
- Take a step backward with your right foot, landing on the ball of your foot.
- Bend both knees to lower your body until your left thigh is parallel to the ground.
- Push through your left heel to return to the starting position.
- Repeat with the other leg.
9. Dumbbell Step-up
59.1% MatchHow to perform this exercise
- Stand in front of a bench or step with a dumbbell in each hand, palms facing your body.
- Place your right foot on the bench or step, ensuring your entire foot is in contact with the surface.
- Push through your right heel and lift your body up onto the bench or step, straightening your right leg.
- Bring your left foot up onto the bench or step, standing fully upright.
- Step back down with your left foot, followed by your right foot, returning to the starting position.
10. Dumbbell Rear Lunge
59.1% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Take a step backward with your right foot, lowering your body into a lunge position.
- Bend your left knee and lower your body until your left thigh is parallel to the ground.
- Pause for a moment, then push through your left heel to return to the starting position.
- Repeat on the other side, stepping back with your left foot.
Why You Might Need a Outside Leg Kick Push-up Alternative
You might swap the Outside Leg Kick Push-up because of shoulder pain, limited wrist mobility, poor hip extension, or a desire for greater glute loading. Single-leg and hip-hinge options reduce spinal shear and isolate the glute max and medius more effectively, improving sagittal and frontal plane control. Cue: brace your core, keep a neutral spine, and avoid excessive lumbar extension when you extend the hip to maximize glute recruitment.
How to Choose the Right Substitute
Choose based on movement pattern, stability, and progression needs. If you want hip-extension bias and minimal wrist stress, pick single-leg glute bridges or hip thrusts and press through the heel to emphasize glute max. For loaded unilateral strength and balance, use Bulgarian split squats and track knee alignment over the toes to protect the joint. If you need regressions, use donkey kicks or bent-knee bridges and focus on controlled tempo to increase time under tension.
Frequently Asked Questions
What muscles does Outside Leg Kick Push-up work?
The exercise primarily targets the gluteus maximus and upper-leg musculature while also engaging core stabilizers and the shoulder girdle for the push-up portion. Keep the hips level and drive hip extension on the kicking leg to maximize glute recruitment and maintain scapular stability during the push phase.
What is the best bodyweight alternative to Outside Leg Kick Push-up?
The Single-Leg Glute Bridge is the top bodyweight substitute because it isolates hip extension and delivers high glute activation. Lie on your back, drive through the heel of the working leg, lift until hips are level, and squeeze the glute for a full second at the top.
Can I build muscle without doing Outside Leg Kick Push-up?
Yes. Build glute and upper-leg muscle with progressive overload via higher reps, unilateral work, or slower tempo to increase time under tension. For example, use 3–5 sets of single-leg bridges with a 3-second eccentric to stimulate hypertrophy while maintaining strict hip-extension cues.
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