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How To Do Kickstand Push Ups With Perfect Form

Published January 12, 2018
KC Clements

Written By: KC Clements, MS

KC holds a Master of Arts in Gender Politics from New York University

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<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "KC Clements, MS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Beginner_KICKSTAND_PUSH_UPS.jpg" } }, "headline":"How To Do Kickstand Push Ups With Perfect Form", "datePublished":"2018-01-12", "dateModified": "2019-10-30", "description":"Learn How To Do Kickstand Push Ups With Perfect Form.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Beginner_KICKSTAND_PUSH_UPS.jpg" } </script> <article> <div> <ul> <li><a href="#section1">Instructions</a></li> <li><a href="#section2">Things to Keep in Mind</a></li> <li><a href="#section3">Conclusion</a></li> </ul> </div> <section> <p>Most of us are familiar with the classic pushup, a standard exercise that works your arms, chest, and core. What you might not know is that there are a number of different variations on the pushup, each of which offers its own unique benefits. We’re going to teach you a beginner level pushup variation as a precursor to more advanced exercises. This move will fire up your stomach muscles while it works the lower and upper body: the kickstand pushup.</p> <p>For the kickstand pushup, you’ll start on your hands and knees with your torso at a slight forward bend. Bend your elbows then alternate bringing one knee out to your side while lowering yourself to the ground. By adding this bit of rotation to the pushup movement, you’ll recruit lots of core muscles while working your chest and arms.</p> <p>If you’re not quite ready to do the kickstand pushup, begin with the kneeling pushup as an easier alternative. For the kneeling pushup, you’ll perform a classic pushup, but rather than holding yourself on your toes, you’ll place your knees on the ground. This modification works the same muscles as a regular pushup making it the perfect starting point for building up your strength.</p> <p>When you’ve got the kickstand pushup down, you can tackle the Spiderman pushup. The Spiderman pushup builds on the kickstand pushup and also has you bring one knee at a time out to your side as you lower yourself to the ground. The difference is you’ll start from a plank position rather than being on your knees.</p> <p>Once you’ve mastered the Spiderman pushup, try out the advanced variation: the grasshopper pushup. For this exercise, you’ll start in a plank position and perform the pushup movement. Once again, you’re going to alternate bending one knee as you lower yourself to the ground. The twist is this time you’re going to bring the knee under and across the body. By maximizing the rotation, this move will challenge you to really fire those core muscles while pumping your lower and upper body—hard.</p> <p>Let’s get started by learning how to do the kickstand pushup with absolute perfect form:</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section1"> <h2>Instructions</h2> <ol> <li>Start on your hands and knees in a tabletop position then bring your torso slightly forward. You want to be in between the position of a kneeling pushup— with your body aligned from your head to your knees— and a tabletop position. It should look like this:</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kickstand-push-ups-1.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kickstand-push-ups-1.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kickstand-push-ups-1.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kickstand-push-ups-LR-1.jpg" class="img-fluid" alt="kickstand-push-ups-1"> </picture> <li>Lower your body to the ground as you would for a normal pushup. As you do this, squeeze your glutes then lift your right knee off the ground and bring it out to your side. Allow it to rest on the ground until you complete the pushup.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kickstand-push-ups-2.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kickstand-push-ups-2.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kickstand-push-ups-2.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kickstand-push-ups-LR-2.jpg" class="img-fluid" alt="kickstand-push-ups-2"> </picture> <li>As you press your body back up, lift your right knee and return it to the starting position.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kickstand-push-ups-3.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kickstand-push-ups-3.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kickstand-push-ups-3.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kickstand-push-ups-LR-3.jpg" class="img-fluid" alt="kickstand-push-ups-3"> </picture> <li>Repeat the same movement, this time bringing your left knee out to your side as you drop into the pushup.</li> <li>Continue alternating legs until you’ve reached the desired number of repetitions.</li> </ol> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section2"> <h2>Things to keep in mind</h2> <ul> <li>Bring your elbows in nice and tight as you drop into the pushup. Don’t flare them out as this will cause you to put your shoulders in a bad position. Doing this with the proper form is going to give your lats and the muscles on the sides of your core a great workout.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kickstand-push-ups-4.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kickstand-push-ups-4.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kickstand-push-ups-4.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kickstand-push-ups-LR-4.jpg" class="img-fluid" alt="kickstand-push-ups-4"> </picture> <li>Inhale as you drop to the ground and exhale as you come up. This is going to help you focus on maintaining good form while pushing you through the movement.</li> <li>Lift your knee off the ground as soon as you can when you’re pressing back up to the starting position in order to get maximum strength out of this movement. It’s important to not wait until the top of the movement to bring your knee back in as this will cause you to arch your back, and you’ll lose your alignment.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kickstand-push-ups-5.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kickstand-push-ups-5.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kickstand-push-ups-5.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kickstand-push-ups-LR-5.jpg" class="img-fluid" alt="kickstand-push-ups-5"> </picture> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section3"> <h2>Conclusion:</h2> <p>The kickstand pushup is a powerful exercise that will help you to strengthen your core, upper,and lower body in one swift movement. It takes a good deal of coordination, so take it slow at the start to focus on your form— particularly in the elbows and the shoulders. Aim to perform the move exactly as we’ve outlined here to ensure you get the most benefit and enjoyment out of this exercise.</p> <p>Again, the kickstand pushup can be challenging for the beginner, so if you want a modified version, first try doing the kneeling pushup. For this move, you’ll do a normal pushup, but rather than starting in a full plank position, place your knees on the ground instead.</p> <p>When you’ve perfected the kickstand pushup, you can try out the Spiderman pushup. For this intermediate variation you’ll bring each knee out to the side as you drop into a pushup. Rather than starting on the hands and knees, though, you’ll begin from plank position like a normal pushup.</p> <p>From there, you’ll be ready to take on the grasshopper pushup. This move builds on the other two. Perform a pushup and alternate lifting your knees off the ground, but this time bring them underneath and across your body instead of out to the side. The added rotation forces you to work your core extra hard while giving you a full-body pump.</p> <p>You’ve got all the tips you need to perform a perfect kickstand pushup, so try adding in a few sets to your next workout!</p> <p>If this exercise is too easy, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-spiderman-push-up/">Spiderman Pushups</a>.</p> </section> </article>

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