Back Kick Heel Touches
Expert Advice
Focus on squeezing your glutes during the kick to enhance muscle engagement and improve balance.
How-to-do Steps
- Stand with feet hip-width apart and arms at your sides.
- Bend one knee and kick back with your heel, trying to touch your glute.
- Return to the starting position and repeat with the other leg.
- Continue alternating legs for the desired number of repetitions.
Track Back Kick Heel Touches in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Back Kick Heel Touches primarily targets the Quads, Hamstrings, Calves, Glutes, Abs, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads20%
Hamstrings20%
Calves10%
Glutes30%
Abs20%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Back Kick Heel Touches work?
Back Kick Heel Touches primarily targets the Quads, Hamstrings, Calves, Glutes, Abs. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Back Kick Heel Touches?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Back Kick Heel Touches suitable for beginners?
Yes, Back Kick Heel Touches is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
