Also known as: quadruped pivot, quadruped kick, opposite arm leg reach, quadruped cross reach, arm-leg pivot

What is Kick Through?

Kick Through is an easy quadruped bodyweight movement where you lift one arm and the opposite leg, pivoting the raised leg across your body to engage the triceps, core and quadriceps. It builds shoulder stability, core control and hip mobility while remaining accessible for beginners.

How to Do Kick Through

  1. Setup position: Start in a quadruped position with arms straight, knees elevated off the ground and weight balanced over your hands. Keep a neutral spine.
  2. Brace core: Tighten your abs and engage glutes; press through shoulders and keep the supporting arm straight to protect the shoulder and triceps.
  3. Lift opposite limbs: Simultaneously raise one arm and the opposite foot, keeping hips level and core braced. Avoid arching the lower back or using momentum.
  4. Pivot the leg: Rotate through the planted hand and pivot your torso while extending the elevated leg across the body with control and triceps engaged.
  5. Return and switch: Pause briefly at full extension, then return slowly to the start. Reset alignment and breathe before repeating on the opposite side.

Muscle Groups

Triceps, Core, Quadriceps

Description

Begin in a quadruped position, arms straight, knees elevated.
Raise one arm and the opposite foot. Pivot and extend the the elevated leg across your body.
Keep the posted arm straight, tricep engaged.
Pause before returning to the start and switching sides.
Movement Group: Cardio
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Kick Through?

The Kick Through builds shoulder and triceps stability, challenges core control, and improves hip mobility and single-side coordination. It is low-equipment and low-impact, useful for warm-ups, conditioning, and adding dynamic core stability to calisthenics routines.

What common mistakes should I avoid?

Common mistakes include collapsing the supporting shoulder, letting the hips sag, using momentum instead of control, and failing to brace the core. Focus on a straight supporting arm, steady breathing, and slow, deliberate pivots to reduce strain.

How can I progress or regress the Kick Through?

For regressions, perform a bird-dog with smaller range, keep toes on the floor, or slow the movement. To progress, increase range of motion, add longer holds at extension, perform continuous reps for cardio, or try an unstable surface for more challenge.