How To Do & Muscles Worked

heel touch side kick squat

Most lower body exercises focus on working the fronts or backs of the thighs. This exercise is different and a nice one to add in because it works the outer and inner thighs more in a frontal plane.

  • Easy
  • Moderate
  • Challenging

Which Muscles Are Worked?

Diagram of primary and secondary muscles worked from Heel touch side kick squat

Primary Muscles

Glutes Quads Inner Thighs

Secondary Muscles

Calves Hamstrings

Exercise Type

Bodyweight icon

How to do heel touch side kick squat Properly

Step by Step Guide

Begin standing with the feet hip distance apart and arms down at your side.

Then squat the hips down and back as you reach both hands toward one foot’s heel. At the same time, kick the other leg straight out to the side with the toes pointed.

Then stand back upright as you bring the arms and feet back to the start position.

Repeat on the other leg.

Repeat for the desired repetitions.

Common Mistakes

One common mistake is squatting in an up and down movement instead of sitting back into the squat. This may put too much force on the knees. So instead, sit back with the hips as you squat as if you were sitting back into a chair. This will balance out the force on the lower body and target more of the posterior chain (glutes, hamstrings).


Animation of how to do Heel touch side kick squat