라이브러리로시작 
끝 
운동 라이브러리
Outside Leg Kick Push-Up
A push-up variation where one leg kicks out to the side at the bottom of each rep, adding hip abductor and core rotation demands to the press.
하체맨몸Horizontal press with hip abduction
주동근
대흉근중둔근
협응근
삼두전면 삼각근코어고관절 굴곡근
장비
맨몸
패턴
Horizontal press with hip abduction
준비 자세
- 01Set up in a strong push-up plank with hands under the shoulders.
- 02Form a straight line from head to heels and brace the trunk.
- 03Set feet about hip width apart to allow the kick.
수행
- 01Lower the chest toward the floor under control.
- 02As you reach the bottom, sweep one straight leg out to the side, keeping it off the floor.
- 03Press back up while returning the leg to the start position.
- 04Repeat, alternating the kicking leg each rep.
체크포인트
- -Hips stay level and square to the floor during the kick.
- -The kicking leg stays straight and hovers off the ground.
- -Push-up depth stays full despite the added leg action.
- -The lower back does not sag or twist.
흔한 실수
- -Hiking or rotating the hips to swing the leg out.
- -Shortening the push-up range to make the kick easier.
- -Letting the kicking foot drag along the floor.
- -Sagging through the lower back as fatigue sets in.
프로그래밍 노트
- -Use 2 to 3 sets of 6 to 10 reps per side within a conditioning or core block.
- -Own strict push-ups for 10 or more clean reps before adding the kick.
- -Slow the kick down if the hips start swinging; control is the point.