Back Kick Heel Touches

Muscles worked

Setup

1. Stand upright with your feet hip-width apart and your core braced.
2. Position your arms naturally at your sides with your shoulders pulled back and down.
3. Distribute your weight evenly across both feet, maintaining a slight bend in the knees.

How to do it

1. Flex your right knee to kick your heel toward your glutes while simultaneously reaching behind your back with your left hand.
2. Exhale as you tap your right heel with your left hand, focusing on a slight torso rotation to engage the obliques.
3. Inhale as you return your right foot to the floor and bring your hand back to your side with control.
4. Immediately repeat the movement on the opposite side, alternating legs and hands in a fluid, rhythmic motion.

Form checklist

• Keep your chest lifted and avoid leaning forward as you reach for your heel.
• Ensure the knee of the kicking leg points straight down toward the floor to maximize the quadriceps stretch.
• Maintain a soft landing on the balls of your feet to reduce impact on the joints.
• Keep your gaze forward to help maintain balance during the alternating transitions.

Pro tips

• Consciously squeeze your hamstring at the top of the movement to ensure the heel comes high enough for an easy touch.
• Focus on the 'cross-body' reach to maximize the engagement of the internal and external obliques.
• Maintain a brisk, steady tempo to use this as an effective dynamic warm-up for the lower body.

Make it harder

• Increase the speed to a 'butt-kick' running pace while maintaining the hand-to-heel contact.
• Add a small hop between transitions to increase the plyometric demand on the calves and cardiovascular system.

Frequently asked

What muscles does the back kick heel touches work?

The back kick heel touches primarily targets the abs, calves, hamstrings, and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the back kick heel touches?

The back kick heel touches requires no equipment — just your body weight.

Is the back kick heel touches good for beginners?

Yes. The back kick heel touches is a beginner-friendly movement and a strong foundation to build on.

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