Alternate Heel Touch Side Kick Squat

Instructions

1
Stand with feet together, arms at sides, chest up, and core engaged. Maintain neutral spine and upright posture throughout the movement.
2
Prepare by positioning feet hip-width apart and engaging your core. Prepare to drive movement through heels and midfoot.
3
Lower your body by bending at the hips and knees simultaneously, descending as if sitting back into a chair. Keep chest upright, weight in heels, and knees tracking over toes until thighs reach parallel to ground or below.
4
Drive through heels and extend hips and knees forcefully to return to standing position. Fully lock out hips and knees at the top, squeezing glutes and quadriceps before beginning next repetition.
PRIMARY MUSCLESQuadriceps
SECONDARY MUSCLESGluteus Maximus, Hamstrings, Gastrocnemius, Adductors
EQUIPMENTBody weight
DIFFICULTYBeginner

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Alternate Heel Touch Side Kick Squat because it challenges the Quadriceps through a dynamic range of motion. By relying on Body weight, it reinforces proper movement patterns and builds robust strength in the Thighs region.

Benefits

  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Allows for a natural movement path that closely mimics functional daily activities.
  • Reduces the likelihood of Thighs injuries by reinforcing connective tissue strength.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.

Pro Tips

Control the eccentric (lowering) phase of the Alternate Heel Touch Side Kick Squat for 3-4 seconds to drastically increase time under tension.

Muscle Anatomy

The primary driver is the Quadriceps. However, the movement also recruits Gluteus Maximus, Hamstrings, Gastrocnemius, Adductors to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Alternate Heel Touch Side Kick Squat
  • Cable Alternate Heel Touch Side Kick Squat
  • Banded Alternate Heel Touch Side Kick Squat

Frequently Asked Questions