Single-Leg Heel-Tap Squat
Test your balance and build lower body strength with the Single-Leg Heel-Tap Squat! It's a challenging, but rewarding exercise.
The Single-Leg Heel-Tap Squat mainly works the quads and glutes & hips, with help from the core. No equipment needed: it uses just your bodyweight.
Single-Leg Heel-Tap Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Single-Leg Heel-Tap Squat Variations and Alternatives
How to do the Single-Leg Heel-Tap Squat
Start by standing upright with your feet shoulder-width apart and your arms at your sides.
Shift your weight onto your left foot and lift your right foot off the ground slightly, keeping the right leg straight and ready to move.
Slowly bend your left knee and lower your body down, hinging slightly at the hips while extending your right leg straight in front of you.
As you squat down on the left leg, lean forward and reach your right hand towards the heel of your left foot, maintaining balance and stability.
Continue lowering yourself until you touch your heel or reach as close as you can without losing form or balance. Ensure the left knee stays aligned with the left foot and does not push too far forward.
Pause briefly at the bottom of the movement, then push through your left heel to rise back up to the starting position, all while keeping the right leg off the ground.
Once you return to standing, either switch legs for the next repetition or complete all reps on one leg before switching to the other, depending on your routine.
Focus on keeping your core engaged and your back straight throughout the movement to provide stability and prevent injury.
Perform the desired number of reps and sets for each leg, ensuring rest between sets for optimal muscle recovery.
This is a challenging exercise that will test both your strength and balance. It's essential to pay attention to form and control to prevent any undue strain on the knee and to maintain balance. If you're a beginner, you may want to master the basic squat before attempting this single-leg variation.
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Single-Leg Heel-Tap Squat FAQs
What muscles does the Single-Leg Heel-Tap Squat work?
The Single-Leg 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 Single-Leg Heel-Tap Squat?
None. The Single-Leg Heel-Tap Squat is a bodyweight exercise, so you can do it anywhere.
What workout day should the Single-Leg Heel-Tap Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Single-Leg Heel-Tap Squat variations and alternatives?
Similar exercises include the Alternating Side-Kick Heel-Tap Squat, Barbell Kickstand Squat, Elevated-Heel Squat and Bodyweight Supported Single-Leg Squat.
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