What is Kick Through?

The Kick Through is an easy bodyweight calisthenics move performed from a quadruped position that pivots one leg across the body while reaching with the opposite arm. It targets the triceps, core and quadriceps, improving coordination, shoulder stability and hip mobility for beginners.

How to Do Kick Through

  1. Set up quadruped: Begin on hands and knees with arms straight, knees elevated and spine neutral. Spread fingers and engage core for a stable base before moving.
  2. Lift opposite limbs: Raise one arm forward and the opposite leg slightly off the ground, keeping the posted arm straight and tricep engaged throughout the motion.
  3. Pivot and kick: Rotate your hips and drive the elevated leg diagonally across the body, extending the leg while maintaining a braced core and controlled shoulder.
  4. Pause with control: Hold the extended position for one beat, keeping the posted arm locked and core tight to avoid sagging or excessive spinal rotation.
  5. Return and switch: Slowly return to the starting quadruped position, reset alignment, then repeat on the opposite side. Perform reps with deliberate tempo to reduce injury risk.

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

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Kick Through?

The Kick Through strengthens triceps, core and quadriceps while improving shoulder stability, hip mobility and coordination. It doubles as low-equipment cardio and helps build body control for more dynamic calisthenics moves.

What common mistakes should I avoid when doing the Kick Through?

Avoid collapsing the posted shoulder, arching the lower back, and rushing the pivot. Keep the posted arm straight, brace the core, control the leg swing, and use slow reps to maintain form.

How can I progress or regress the Kick Through?

Regress by performing slow bird-dogs or shoulder-taps to build stability. Progress by increasing speed, range of motion, or reps, or combine with mobility drills and controlled plyometric step-throughs for added challenge.