Fitwill stands in solidarity with Ukraine

Alternate Heel Touch Side Kick Squat

Alternate Heel Touch Side Kick Squat

The Alternate Heel Touch Side Kick Squat is a dynamic compound exercise that targets your lower body, core, and cardiovascular fitness. This exercise combines elements of squats, heel touches, and side kicks to deliver a comprehensive workout to multiple muscle groups simultaneously. The primary muscles engaged during the Alternate Heel Touch Side Kick Squat are the quadriceps, hamstrings, glutes, and calves. By performing squats, you strengthen and tone your lower body while improving your overall lower body strength and stability. The heel touches engage your obliques, targeting your abdominal muscles and aiding in building a strong and defined core. Lastly, the side kicks target the hip abductors and adductors, enhancing your balance and stability while strengthening the outer and inner thighs. Not only does this exercise promote muscle building and toning, but it also contributes to cardiovascular fitness. The dynamic movement involved increases your heart rate, helping to improve your endurance and burn calories more efficiently. As with any exercise, controlling your breathing and maintaining proper form is crucial for maximizing its benefits and reducing the risk of injury. Incorporating the Alternate Heel Touch Side Kick Squat into your workout routine can help you achieve a well-rounded lower body workout while also strengthening your core and boosting your cardiovascular fitness. It is suitable for individuals of different fitness levels, as the exercise can be modified by adjusting the intensity or range of motion according to your capabilities.


  • Start by standing with your feet shoulder-width apart.
  • Lower down into a squat position by bending your knees and pushing your hips back.
  • As you come up from the squat, lean your upper body to the left and lift your right heel towards your left hand, trying to touch your heel with your hand.
  • Return to the starting position.
  • Repeat the squat and this time lean your upper body to the right, lifting your left heel towards your right hand.
  • Continue alternating sides with each squat repetition.

Tips & Tricks

  • Focus on maintaining good form throughout the entire exercise.
  • Increase the difficulty by adding weights such as dumbbells or kettlebells.
  • Aim to gradually increase the number of repetitions you can perform.
  • Incorporate this exercise into a well-rounded fitness routine to target multiple muscle groups.
  • Engage your core muscles by pulling your belly button in towards your spine.
  • Breathe deeply and exhale during the exertion phase of the movement.
  • Start with a weight that challenges you but still allows for proper technique.
  • Make sure to warm up and stretch properly before attempting this exercise.
  • Pay attention to your body's cues and rest when needed to prevent injury.
  • Consistency is key - aim to regularly incorporate this exercise into your workouts.

Related Exercises


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot

Related Workouts