Legs · Bosu Ball
BOSU Ball Alternate Heel Touch Side Kick Squat
How to do the bosu ball 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
- Bosu Ball
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Stand on top of a Bosu ball, dome up, with your feet roughly shoulder-width apart. Squat down and tap one heel with the opposite hand, stand back up, then fire a side kick out to one side. Alternate the heel touch and side kick each rep, staying balanced on the unstable dome.
- 1Your quads and glutes driving each squat out of the bottom
- 2Your obliques and hip abductors working as you reach across and kick
- 3Constant core tension keeping you steady on the wobbly dome
Common mistakes
- Don't let your knees cave inward during the squat
- Avoid swinging the kicking leg with momentum; control it out and back
- Don't round your back when reaching for the heel touch
Muscles worked
The bosu ball alternate heel touch side kick squat mainly works the quads and glutes, with the obliques, hamstrings, calves, upper abs, lower abs, adductors, and hip flexors assisting.
- QuadsPrimary
- GlutesPrimary
- ObliquesSupport
- HamstringsSupport
- CalvesSupport
- Upper AbsSupport
- Lower AbsSupport
- AdductorsSupport
- Hip FlexorsSupport
- Lower BackMinor
- Side DeltsMinor
- Tibialis AnteriorMinor
Kovo programs the bosu ball 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.