Legs · Bodyweight
Single Leg Heel Touch Squat
How to do the single leg heel touch 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
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Balance on one leg with the other leg extended slightly in front, heel hovering. Push your hips back and bend the standing knee to lower until the free heel taps the floor in front of you, then drive through the standing heel to return to standing. Keep your torso upright throughout.
- 1Feel the quad and glute of the standing leg drive you up
- 2Tap the floor lightly with the free heel for control, not support
- 3Keep your knee tracking over your toes and chest lifted
Common mistakes
- Avoid collapsing the knee inward
- Don't push off the tapping heel to stand
- Avoid rounding your back or losing balance
Muscles worked
The single leg heel touch squat mainly works the quads and glutes, with the hamstrings, lower back, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- CalvesSupport
- Upper AbsMinor
- Lower AbsMinor
- Hip FlexorsMinor
Kovo programs the single leg heel touch 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.