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Glutes · Intermediate

Alternating Heel-Touch Side-Kick Squat

Coordinated bodyweight squat that combines a heel reach, a controlled side-leg extension, and alternating balance.

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Alternating Heel-Touch Side-Kick Squat demonstration

Exercise overview

Training details

GlutesQuadricepsAdductorsCore

Equipment

Bodyweight

Sets × reps

2 × 10 / side

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Stand with the feet about shoulder-width apart and the arms relaxed.
  2. 02Shift toward one leg and sit the hips back into a controlled squat while the opposite leg extends out to the side.
  3. 03Reach both hands toward the heel of the supporting side without rounding the lower back or collapsing the knee inward.
  4. 04Press through the supporting foot to stand and bring the extended leg back beneath you.
  5. 05Repeat toward the other side and continue alternating for the prescribed repetitions.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationTwist Squat

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteMini Band Side Step SquatComparable substituteKettlebell Deficit Sumo Squat from Step BoxesComparable substituteWide-Stance Hack Squat

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