10 Best Outside Leg Kick Push-up Alternatives for Home Workouts

The Outside Leg Kick Push-up is done lying face down. Ranked closest by our scoring: the Monster Walk, the Step-up With Knee Raise and the Box Skip. A harder version, the Lunge With Jump, is listed below as a progression rather than a swap.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Outside Leg Kick Push-up

Outside Leg Kick Push-upPlay demonstration
Primary muscle
Glutes
Equipment
Bodyweight
Difficulty
Advanced
Type
Compound

Secondary muscles: Quadriceps, Hamstrings, Calves

How to perform Outside Leg Kick Push-up
  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 core engaged.
  3. As you push back up, kick one leg out to the side, extending it fully and engaging your glutes.
  4. Return your leg to the starting position and repeat the push-up, alternating legs with each repetition.
  5. Continue alternating leg kicks and push-ups for the desired number of repetitions.
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Ranked Outside Leg Kick Push-up Alternatives

10 substitutes, ranked by how closely each one matches the Outside Leg Kick Push-up on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Monster WalkPlay demonstration

    1. Monster Walk

    77% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want an easier version that still works the glutes.

    How to perform this exercise
    1. Place a resistance band around your ankles.
    2. Stand with your feet shoulder-width apart and slightly bend your knees.
    3. Take a step to the side with your right foot, maintaining tension on the resistance band.
    4. Follow with your left foot, stepping to the side to return to the starting position.
    5. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Outside Leg Kick Push-up
    • Equipment: bodyweight only, the same as the Outside Leg Kick Push-up
    • Body position: standing, not lying face down
  2. Step-up With Knee Raise

    2. Step-up With Knee Raise

    76% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand facing a box or bench of an appropriate height with your feet together. This will be your starting position.
    2. Begin the movement by stepping up, putting your left foot on the top of the bench. Extend through the hip and knee of your front leg to stand up on the box. As you stand on the box with your left leg, flex your right knee and hip, bringing your knee as high as you can.
    3. Reverse this motion to step down off the box, and then repeat the sequence on the opposite leg.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Outside Leg Kick Push-up
    • Equipment: bodyweight only, the same as the Outside Leg Kick Push-up
    • Body position: standing, not lying face down
  3. Box Skip

    3. Box Skip

    73% match
    • Glutes
    • Other
    • Intermediate
    • Compound
    How to perform this exercise
    1. You will need several boxes lined up about 8 feet apart.
    2. Begin facing the first box with one leg slightly behind the other.
    3. Drive off the back leg, attempting to gain as much height with the hips as possible.
    4. 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.
    5. Then, step to the next box and repeat.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Outside Leg Kick Push-up
    • Equipment: bodyweight only, the same as the Outside Leg Kick Push-up
    • Body position: standing, not lying face down
  4. Walking LungePlay demonstration

    4. Walking Lunge

    72% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Take a step forward with your right leg, lowering your body into a lunge position.
    3. Keep your torso upright and your front knee aligned with your ankle.
    4. Push off with your right foot and bring your left foot forward, stepping into a lunge position with your left leg.
    5. Continue alternating legs and walking forward, maintaining a controlled and steady pace.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Outside Leg Kick Push-up
    • Equipment: bodyweight only, the same as the Outside Leg Kick Push-up
    • Body position: standing, not lying face down
  5. Barbell LungePlay demonstration

    5. Barbell Lunge

    71% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound

    A good swap when you have a barbell to work with, and it still works the glutes.

    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart and a barbell resting on your upper back.
    2. Take a step forward with your right foot, keeping your torso upright.
    3. Lower your body by bending your right knee until your thigh is parallel to the ground.
    4. Push through your right heel to return to the starting position.
    5. Repeat with your left leg, alternating legs for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Outside Leg Kick Push-up
    • Equipment: free weights, not bodyweight only
    • Body position: standing, not lying face down
  6. Forward LungePlay demonstration

    6. Forward Lunge

    71% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet hip-width apart and hands on your hips.
    2. Take a big step forward with your right foot, lowering your body into a lunge position.
    3. Bend your right knee to about 90 degrees, keeping your knee aligned with your ankle.
    4. Push off with your right foot and return to the starting position.
    5. Repeat with your left leg, alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Outside Leg Kick Push-up
    • Equipment: bodyweight only, the same as the Outside Leg Kick Push-up
    • Body position: standing, not lying face down
  7. Barbell Lateral LungePlay demonstration

    7. Barbell Lateral Lunge

    69% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a barbell across your upper back.
    2. Take a big step to the side with your right foot, keeping your left foot planted.
    3. Bend your right knee and lower your body down into a lunge position, keeping your left leg straight.
    4. Push off with your right foot and return to the starting position.
    5. Repeat on the other side, stepping with your left foot.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Outside Leg Kick Push-up
    • Equipment: free weights, not bodyweight only
    • Body position: standing, not lying face down
  8. Lunge With JumpPlay demonstration

    Progression

    8. Lunge With Jump

    69% match
    • Glutes
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart.
    2. Take a step forward with your right foot, lowering your body into a lunge position.
    3. Push off with your right foot and jump into the air, switching the position of your feet mid-air.
    4. Land softly with your left foot forward and immediately lower your body into a lunge position.
    5. Continue alternating between lunges and jumps for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Outside Leg Kick Push-up
    • Equipment: bodyweight only, the same as the Outside Leg Kick Push-up
    • Body position: standing, not lying face down
  9. Smith Sprint LungePlay demonstration

    9. Smith Sprint Lunge

    66% match
    • Glutes
    • Smith-machine
    • Advanced
    • Compound
    How to perform this exercise
    1. Set up the smith machine with the barbell at hip height.
    2. Stand facing away from the machine with your feet shoulder-width apart.
    3. Step back with your right foot and place it on the barbell, resting the top of your foot on the bar.
    4. Bend your left knee and lower your body into a lunge position, keeping your back straight.
    5. Push through your left heel to return to the starting position.
    6. Repeat on the other side, stepping back with your left foot.
    7. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Outside Leg Kick Push-up
    • Equipment: a machine, not bodyweight only
    • Body position: standing, not lying face down
  10. Crossover Reverse Lunge

    10. Crossover Reverse Lunge

    65% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder width apart. This will be your starting position.
    2. 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.
    3. After a brief pause, return to the starting position and repeat on the other side, continuing in an alternating fashion.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Outside Leg Kick Push-up
    • Equipment: bodyweight only, the same as the Outside Leg Kick Push-up
    • Body position: standing, not lying face down

Why You Might Need an 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.

Outside Leg Kick Push-up FAQ

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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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology