Alternate Heel Touch Side Kick Squat
- Target muscle
- Gluteus Maximus, Gluteus Medius, Quadriceps
- Synergist muscles
- Adductor Brevis, Adductor Longus, Adductor Magnus, Gracilis, Pectineous, Tensor Fasciae Latae
- Equipment
- Body weight
- Body part
- Hips, Thighs
- Type
- Strength
The alternate heel touch side kick squat is a bodyweight lower-body exercise that primarily works the glutes (gluteus maximus and gluteus medius) and quadriceps, with the inner-thigh adductors and tensor fasciae latae assisting through the squat and side-kick. By pairing a squat with an alternating heel touch and a lateral leg kick, it builds hip strength, single-leg stability, and gets the heart rate up — making it a useful no-equipment conditioning move.
How to do the Alternate Heel Touch Side Kick Squat
- 1Stand tall with your feet slightly wider than shoulder-width, toes turned out a few degrees, and your core braced.
- 2Push your hips back and bend your knees to lower into a squat, keeping your chest up and your knees tracking over your toes.
- 3As you reach the bottom, reach down and touch your opposite hand to the heel on the same side to load the squat and engage your core.
- 4Drive through your heels to stand back up, squeezing your glutes at the top.
- 5From standing, shift your weight onto one leg and kick the other leg out to the side, leading with your heel and keeping your toes pointing forward.
- 6Lower the kicking leg back to the floor under control and return to the wider stance.
- 7Squat again, this time touching the opposite heel, then kick out with the other leg.
- 8Continue alternating the heel touch and the side kick from side to side for your target reps, keeping a steady rhythm.
Form tips
- Keep your weight in your heels and mid-foot through the squat so your glutes and quads share the load rather than your knees.
- Drive the side kick with your glute medius — lead with the heel and keep your hips square instead of leaning your torso over the standing leg.
- Brace your core throughout so the alternating reach and kick don't pull you off balance.
- Control the lowering phase of both the squat and the kick rather than letting momentum throw you from rep to rep.
- Keep your standing knee soft and tracking forward when you kick, so the supporting leg stays stable.
Common mistakes
- Letting the knees cave inward during the squat, which strains the knee joint and takes tension off the glutes.
- Swinging the side kick up with momentum instead of controlled glute medius work, which loses the muscular tension that builds hip strength.
- Rounding the back to reach the heel at the bottom, which stresses the lower spine instead of loading the legs.
- Kicking the leg too high and leaning the torso the other way to counterbalance, which shifts the work off the hips and into a sloppy lean.
- Rushing the tempo and bouncing out of the squat, which sacrifices depth and control for speed.
Frequently asked questions
What muscles does the alternate heel touch side kick squat work?
It primarily targets the gluteus maximus, gluteus medius, and quadriceps, with the adductors (inner thigh), gracilis, pectineus, and tensor fasciae latae assisting through the squat and the lateral side kick.
How wide should my stance be?
Set your feet slightly wider than shoulder-width with your toes turned out a few degrees. This gives you a stable base to squat from and room to shift your weight before each side kick.
Is the alternate heel touch side kick squat good for beginners?
Yes. It uses only your body weight, so you can learn the squat, heel touch, and side kick at your own pace. Beginners can slow the tempo and reduce the kick height until the balance and coordination feel comfortable.
How many sets and reps should I do?
For conditioning and muscular endurance, 3 sets of 10 to 15 reps per side is a sensible range. Keep a steady rhythm and stop a set once your form on the squat or kick starts to break down.
Where should I feel this exercise?
You should feel the squat in your glutes and quads, and the side kick along the outside of your hip in the gluteus medius. The inner thigh adductors work to stabilize and return the kicking leg.
