Also known as: kick-back push-up, leg kick pushup, single-leg kick pushup, dynamic kick push-up

What is Uchi Mata Push-Up?

The Uchi Mata Push-Up is a dynamic bodyweight push variation where you perform a push-up while raising and kicking one leg back, emphasizing triceps, chest, shoulders and upper back. It is a medium-level exercise requiring core stability, hip mobility and controlled coordination for safe execution.

How to Do Uchi Mata Push-Up

  1. Set up position: Start in a high plank with hands shoulder-width and one leg slightly raised. Keep shoulders stacked, hips level and spine neutral to protect your lower back.
  2. Engage core and leg: Brace your core, squeeze glutes and gently drive the raised leg backward to load the hips while maintaining a stable plank and even weight distribution.
  3. Lower with control: Bend elbows to lower your chest toward the floor, keeping elbows tucked about 30-45 degrees and shoulders retracted to avoid impingement.
  4. Explosive kick-back: Press up powerfully while extending the raised leg backward in a controlled kick motion, driving through shoulders and hips rather than using momentum.
  5. Reset and repeat: Return to a neutral plank, reposition the raised leg, breathe, then repeat for desired reps. Switch sides between sets to maintain balance.

Muscle Groups

Triceps, Chest, Shoulders, Back

Description

Starting in a press-up position with one leg slightly raised, lower yourself to the floor and the push up, kicking back as you do so.
Movement Group: Push
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Uchi Mata Push-Up?

This exercise builds triceps, chest, shoulder and upper-back strength while improving core stability, hip mobility and unilateral coordination. It also enhances athletic power and balance for dynamic pushing movements.

What common mistakes should I avoid when doing it?

Avoid flaring the elbows, letting hips sag or piking, and using excessive leg momentum. Maintain a braced core, neutral spine and controlled tempo to protect shoulders and get full benefit.

How can I progress or modify this push-up?

For easier options use an incline surface, perform knee-assisted reps or reduce the kick. Progress by adding tempo, higher reps, weighted vests, explosive reps or moving toward single-leg or single-arm push-up variations.