Alternating Side-Kick Heel-Tap Squat
UpdatedSquat, twist, kick! This dynamic exercise torches calories and sculpts your core. Get ready to feel the burn!
The Alternating Side-Kick Heel-Tap Squat is a compound exercise that mainly works the quads and core, with help from the hip abductors (outer thighs). No equipment needed: it uses just your bodyweight.
Alternating Side-Kick Heel-Tap Squat Muscles Worked
Primary
Quads (quadriceps femoris); Obliques
Secondary
Hip Abductor (gluteus medius); Abdominals (rectus abdominis)
Alternating Side-Kick Heel-Tap Squat Variations and Alternatives
How to do the Alternating Side-Kick Heel-Tap Squat
Start in a standing position with your feet shoulder-width apart.
Squat down, pushing your hips back as if you are sitting on a chair, until your thighs are parallel to the ground.
As you squat, reach down with your right hand and try to touch your left heel, twisting your torso slightly to the left to engage the oblique muscles.
Push through your heels and rise back up to standing position while at the same time kicking your right leg out to the side in a controlled side kick.
Return your right leg to the starting position and immediately squat again, this time reaching with your left hand to touch your right heel.
Stand up and execute the side kick with your left leg.
Continue to alternate sides for the prescribed number of repetitions or duration, maintaining proper form throughout the exercise.
Make sure to keep your back straight and core engaged during the squat and as you do the side kick. The movement should be fluid and controlled, working the leg and core muscles effectively.
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Alternating Side-Kick Heel-Tap Squat FAQs
What muscles does the Alternating Side-Kick Heel-Tap Squat work?
The Alternating Side-Kick Heel-Tap Squat mainly works the quads and core, with help from the hip abductors (outer thighs). The main muscles are the quadriceps femoris and obliques.
What equipment do you need for the Alternating Side-Kick Heel-Tap Squat?
None. The Alternating Side-Kick Heel-Tap Squat is a bodyweight exercise, so you can do it anywhere.
Is the Alternating Side-Kick Heel-Tap Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Alternating Side-Kick Heel-Tap Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Alternating Side-Kick Heel-Tap Squat variations and alternatives?
Similar exercises include the Alternating Butt-Kick to Knee Thrust, Alternating In-Place Front-Kick, Alternating In-Place Front-Kick Arm Circles and Heel-Tap.
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