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.
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How to Do Uchi Mata Push-Up
- 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.
- 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.
- 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.
- 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.
- 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
Back, Triceps, Chest, Shoulders
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.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.