Exercise Library
Alternate Heel Touch Side Kick Squat
Alternate Heel Touch Side Kick Squat — Stand with feet shoulder-width apart and core engaged. Lower into a squat while reaching one hand toward the same-side heel. As you rise from the squat, shift your weight onto one leg and extend the opposite leg out into a controlled side kick while reaching toward the kicking foot. Return to the squat and repeat on the other side in an alternating pattern. Keep movements controlled and maintain proper posture — this dynamic exercise builds strength, coordination, and balance.
Primary muscle
Quadriceps
Secondary muscles
glutes (primary), hamstrings, inner thighs (adductors), hip abductors, and core stabilizers — improves lower body strength, balance, coordination, and hip mobility.
Equipment
Bodyweight
Category
Quadriceps
Track This Exercise in the App
Log your alternate heel touch side kick squat sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.