Legs · Bodyweight
Alternate Heel Touch Side Kick Squat
How to do the alternate heel touch side kick squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Squat down and touch the floor or your heel with one hand. As you stand, drive the same-side leg out into a lateral kick, then return and repeat on the other side. Keep alternating through the set.
- 1Glutes and quads firing out of each squat
- 2The outer hip working as you kick to the side
- 3A braced core keeping your torso upright
Common mistakes
- Rounding your back to reach the floor
- Swinging the kick with momentum instead of control
- Letting the squatting knee collapse inward
Muscles worked
The alternate heel touch side kick squat mainly works the quads and glutes, with the hamstrings, lower abs, obliques, calves, and hip flexors assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower AbsSupport
- ObliquesSupport
- CalvesSupport
- Hip FlexorsSupport
- Lower BackMinor
- Upper AbsMinor
- Front DeltsMinor
- Side DeltsMinor
- AdductorsMinor
Kovo programs the alternate heel touch side kick squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.