Alternating BOSU™ Ball Side-Kick Heel-Tap Squat
Challenge your balance & coordination! Squat, kick & tap in this core-engaging Bosu ball exercise. Get fit, one rep at a time.
The Alternating BOSU™ Ball Side-Kick Heel-Tap Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the core. You'll need: balance trainer (bosu ball).
Required Equipment
Alternating BOSU™ Ball Side-Kick Heel-Tap Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Obliques
Alternating BOSU™ Ball Side-Kick Heel-Tap Squat Variations and Alternatives
How to do the Alternating BOSU™ Ball Side-Kick Heel-Tap Squat
Instructions for the Bosu Ball Alternate Heel Touch Side Kick Squat:
Stand on a Bosu ball with your feet shoulder-width apart, ensuring that you balance yourself in the center of the ball.
Perform a squat by bending your knees and pushing your hips back, maintaining balance on the ball. Keep your chest lifted and back straight.
As you rise from the squat, transfer your weight to your left leg while bringing your right hand towards the heel of your left foot, touching it if possible.
Simultaneously, as you touch your heel, extend your right leg out to the side in a controlled side kick motion.
Bring the right leg back to the center and re-establish your balance on the bosu ball.
Repeat the squat, this time transferring your weight to your right leg and touching the heel with your left hand while doing a side kick with your left leg.
Alternate between sides for the desired number of repetitions.
It's important to keep the movements controlled and maintain good posture throughout the exercise. Due to the instability of the Bosu ball, engage your core at all times to help with balance. Adjust the range of motion according to your level of fitness and flexibility.
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Alternating BOSU™ Ball Side-Kick Heel-Tap Squat FAQs
What muscles does the Alternating BOSU™ Ball Side-Kick Heel-Tap Squat work?
The Alternating BOSU™ Ball Side-Kick Heel-Tap Squat mainly works the quads and glutes & hips, with help from the core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Alternating BOSU™ Ball Side-Kick Heel-Tap Squat?
Balance trainer (bosu ball).
Is the Alternating BOSU™ Ball 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 BOSU™ Ball Side-Kick Heel-Tap Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Alternating BOSU™ Ball Side-Kick Heel-Tap Squat variations and alternatives?
Similar exercises include the Alternating Side-Kick Heel-Tap Squat, Balance-Board, Balloon Drill and BOSU™ Ball Counter-Balance Skater Squat.
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