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Upper Legs · Body Weight
Alternate Heel Touch Side Kick Squat
Alternate Heel Touch Side Kick Squat is an intermediate compound strength exercise that works the quads (upper legs), with the adductors and abductors assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps per side, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · quadriceps femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Adductors · adductor longus, adductor brevis, adductor magnus
- Abductors · gluteus medius, gluteus minimus
How to do Alternate Heel Touch Side Kick Squat
- Stand tall with your back straight, arms by your side, and feet shoulder-width apart.
- Lower your hips by bending one of your knees while sliding the opposite leg outward on the floor, and touch your heel with your hands.
- Return to the initial position, and do the same while bending your other knee and sliding the opposite leg.
Form tips
- Keep your core engaged to maintain balance and stability throughout the exercise.
- Ensure your knees do not extend past your toes when squatting to protect your joints.
- Perform the side leg slides with controlled movements to maintain proper form and avoid injury.
Alternate Heel Touch Side Kick Squat alternatives
More quads exercises
Alternate Heel Touch Side Kick Squat FAQ
What muscles does Alternate Heel Touch Side Kick Squat work?
Alternate Heel Touch Side Kick Squat mainly works the quads in the upper legs (quadriceps femoris, gluteus maximus and gluteus mideus). The adductors and abductors work as secondary muscles.
What equipment do you need for Alternate Heel Touch Side Kick Squat?
None. Alternate Heel Touch Side Kick Squat is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Alternate Heel Touch Side Kick Squat should I do?
Start with 3-4 sets of 6-10 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Alternate Heel Touch Side Kick Squat good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Alternate Heel Touch Side Kick Squat burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Alternate Heel Touch Side Kick Squat?
Other exercises for the quads include Suspension Trainer With Grips Side Squat, Dumbbell Side Squat Side to Side, Barbell Side Split Squat and Barbell Full Squat Side Pov.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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