Back-Kick Heel-Tap
Tone your glutes & improve flexibility! Back-Kick Heel-Taps build lower body strength and coordination. Feel the burn!
The Back-Kick Heel-Tap mainly works the glutes & hips and hamstrings, with help from the calves / shins and core. No equipment needed: it uses just your bodyweight.
Back-Kick Heel-Tap Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Upper Calf (gastrocnemius); Abdominals (rectus abdominis)
Back-Kick Heel-Tap Variations and Alternatives
How to do the Back-Kick Heel-Tap
Start in a standing position with arms extended to the sides for balance.
Shift your weight onto one leg and prepare to kick back with the other.
Flex the knee and hip of your kicking leg to bring the heel towards your glute.
At the same time, try to touch the heel with the opposite hand by reaching behind you, without bending at the waist.
Return to the starting position and switch to the other leg, alternating the movement.
Focus on balance, coordination, and the quality of movement rather than speed.
Continue alternating legs for the desired number of reps and sets, maintaining good form throughout the exercise.
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Back-Kick Heel-Tap FAQs
What muscles does the Back-Kick Heel-Tap work?
The Back-Kick Heel-Tap mainly works the glutes & hips and hamstrings, with help from the calves / shins and core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Back-Kick Heel-Tap?
None. The Back-Kick Heel-Tap is a bodyweight exercise, so you can do it anywhere.
What workout day should the Back-Kick Heel-Tap go on?
It belongs on leg day in a push/pull/legs routine.
What are some Back-Kick Heel-Tap variations and alternatives?
Similar exercises include the Alternating Side-Kick Heel-Tap Squat, Alternating Hamstring Curl Kick, Arm Swing Butt-Kick and Arms-Forward Butt-Kick.
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