Instructions

1

Stand upright with feet hip-width apart, arms at sides or extended for balance, core engaged, and neutral spine alignment

2

Shift weight onto one leg while maintaining upright posture, prepare to drive the knee of the opposite leg upward explosively

3

Lower the raised knee back down in a controlled manner, returning to standing position with slight knee flexion, allowing the leg to descend naturally

4

Drive the opposite knee up explosively toward chest height, extending the standing leg fully and propelling the body upward off the ground

PRIMARY MUSCLESQuadriceps

SECONDARY MUSCLESGluteus Maximus, Hamstrings, Gastrocnemius, Rectus Abdominis

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Quadriceps, the Back Kick Heel Touches is an excellent addition to your routine. The mechanics of this Cardio exercise specifically bias the Plyometrics, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

Significantly enhances the structural integrity and power of the Quadriceps.
Allows for a natural movement path that closely mimics functional daily activities.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Reduces the likelihood of Plyometrics injuries by reinforcing connective tissue strength.

Common Mistakes

Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Plyometrics.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Quadriceps.
Failing to achieve a full range of motion, which drastically limits Quadriceps engagement.

Muscle Anatomy

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

Exercise Variations

Dumbbell Back Kick Heel Touches
Cable Back Kick Heel Touches
Banded Back Kick Heel Touches

Beginner Tips

If you are new to the Back Kick Heel Touches , focus on mastering the movement pattern with zero weight before adding Body weight.

Back Kick Heel Touches