A push-up variation that adds a cross-body leg kick under the torso at the top, combining upper-body pressing with hip mobility, rotation control, and core demand.
하체맨몸Horizontal press with rotation
시작
끝
주동근
대흉근코어
협응근
삼두전면 삼각근고관절 굴곡근복사근
장비
맨몸
패턴
Horizontal press with rotation
준비 자세
01Set a strong push-up plank with hands under the shoulders.
02Squeeze the glutes and brace so the hips do not sag.
03Position the feet about hip width for a stable base.
수행
01Lower into a full push-up with the elbows at roughly 45 degrees from the torso.
02Press back up to a locked-out plank.
03At the top, kick one leg under and across the body toward the opposite side, rotating slightly onto the supporting foot.
04Return the leg, reset the plank, and repeat the push-up, alternating sides each rep.
체크포인트
-Hips stay level during the push-up portion.
-The kick travels under the body, not just out to the side.
-Shoulders stay stacked over the hands throughout.
-Each phase is distinct: press first, then kick with control.
흔한 실수
-Cutting the push-up depth short to rush into the kick.
-Letting the hips pike or sag during the rotation.
-Swinging the leg with momentum instead of controlling it.
-Holding the breath through the whole sequence.
프로그래밍 노트
-Use 2 to 3 sets of 6 to 10 total kicks (3 to 5 per side) in a conditioning or warm-up block.
-Master clean full push-ups before adding the kick.
-Slow the kick down if balance is shaky; speed is not the goal.
