Crossover Heel Touch Squat

Muscles worked

Setup

1. Stand with your feet slightly wider than shoulder-width apart and toes pointed slightly outward.
2. Engage your core and keep your chest upright with your hands held at chest height or behind your head.
3. Distribute your weight evenly across both feet, focusing on the mid-foot and heels.

How to do it

1. Inhale as you lower into a squat by pushing your hips back, keeping your knees tracked over your toes until thighs are parallel to the floor.
2. Drive through your heels to return to a standing position, exhaling forcefully as you ascend.
3. As you reach the top, lift your right knee across your midline toward your left shoulder and reach down with your left hand to touch your right heel.
4. Return your foot to the starting stance and repeat the movement, alternating the crossover touch on the next repetition.

Form checklist

• Keep your spine neutral and avoid rounding your lower back during the squat.
• Ensure your standing leg remains stable and the knee does not cave inward during the crossover.
• Rotate through your torso to bring the opposite hand to the heel rather than just reaching with the arm.
• Maintain a controlled tempo; do not rush the transition between the squat and the balance phase.

Pro tips

• Focus on a sharp 'crunch' sensation in your obliques as you bring your knee up and across.
• Pause for a split second during the heel touch to maximize time under tension for the core and stabilizers.
• Keep your eyes forward to help maintain balance throughout the rotational phase.

Make it harder

• Add a small hop or explosive jump as you transition from the squat into the crossover touch.
• Wear ankle weights or hold a light dumbbell in each hand to increase the resistance on both the legs and the core.

Frequently asked

What muscles does the crossover heel touch squat work?

The crossover heel touch squat primarily targets the glutes and quadriceps, and also works the adductors and hamstrings as secondary muscles.

What equipment do you need for the crossover heel touch squat?

The crossover heel touch squat requires no equipment — just your body weight.

Is the crossover heel touch squat good for beginners?

The crossover heel touch squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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