Back Kick Heel Touches
Back Kick Heel Touches Exercise Description
Back Kick Heel Touches (commonly called butt kicks) are a low-amplitude plyometric drill performed in place to elevate heart rate and reinforce quick, cyclical leg action. You’ll alternately flex each knee to drive the heel toward the same-side glute while staying tall and landing softly. Primary movers are the hamstrings (knee flexion) and calves (rebound/plantarflexion), with the hip flexors assisting the leg cycle and the glutes and core stabilizing the pelvis and trunk. The pattern emphasizes upright posture, quiet midfoot contacts, and rapid but controlled exchanges. It’s useful as a dynamic warm-up or aerobic movement that builds coordination and rhythm without large joint ranges or heavy impact when performed correctly.
- Muscle Groups: Calves, Hamstrings
- Target Muscles: Biceps Femoris - Long Head, Soleus
- Assisting Muscles: Gastrocnemius - Medial Head, Psoas Major
- Stabilizing Muscles: Gluteus Maximus, Gluteus Medius, Multifidus, Rectus Abdominis, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Legs, Lower Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Aerobic, Plyometrics
- Functional Grouping: Ankle Plantar Flexors, Hip Extensors, Knee Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Deep Calf, Outer Hamstring
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Back Kick Heel Touches Exercise
‘- Stand tall, feet hip-width, eyes forward; set a neutral spine with ribs stacked over pelvis.
– Lightly brace the core; let shoulders relax and scapulae set down and back.
– Begin a gentle bounce in place on the balls of the feet with quiet, short contacts.
– Drive one heel straight back toward the same-side glute by quickly flexing the knee.
– Keep the thigh near vertical under the hip; avoid swinging the knee forward.
– Land softly on the same foot, then immediately switch legs in a smooth rhythm.
– Maintain an upright torso—no leaning back or flaring the ribs.
– Let the arms swing naturally near 90° at the elbows to aid balance; avoid crossing midline.
– Keep knees tracking in line with second toe; don’t let them dive inward.
– Aim for quick, light contacts under the center of mass (midfoot/forefoot), not heavy heel strikes.
– Breathe steadily; keep movements springy and controlled rather than exaggerated.
– To reduce impact, perform a marching version: step and tap the heel toward the glute without hopping.
Back Kick Heel Touches Tips
‘- Stand tall with feet hip-width, eyes forward, and ribs stacked over your pelvis, maintaining this upright posture without leaning back or flaring the ribs.
– Lightly brace your core while keeping your shoulders relaxed and shoulder blades set down and back.
– Begin a gentle bounce in place on the balls of your feet, aiming for quiet, short ground contacts under your center of mass.
– Drive each heel straight back toward the same-side glute by quickly flexing the knee.
– Keep the thigh nearly vertical under the hip and avoid letting the knee swing forward.
– Land softly on the same foot, then immediately switch legs to keep a smooth, continuous rhythm.
– Let your arms swing naturally with about a 90° bend at the elbows, and avoid crossing them over your midline.
– Keep your knees tracking in line with your second toe instead of letting them dive inward.
– Breathe steadily and keep the movement springy and controlled rather than making the kicks big or exaggerated.
– To reduce impact, use a marching version: step and tap the heel toward the glute without hopping.
Back Kick Heel Touches Beginner Introduction
Back Kick Heel Touches are a compact, on-the-spot plyometric drill often used as part of a warm-up or light cardio block. The movement looks similar to running in place, but with each heel quickly flicking up toward the backside on the same side of the body. The main effort comes from the back of the thighs bending the knees and the calves providing a springy rebound, while the front of the hips, glutes, and core support a steady, upright position. This creates a rhythmic, cyclical leg action that raises the heart rate without large, dramatic jumps.
The pattern highlights light, brief contacts on the front or middle of the foot, with the feet landing close under the body rather than reaching far out. The body stays tall with a relaxed upper body and a natural arm swing that helps with balance and timing. Knees move in line with the feet to support organized, smooth repetition. A lower-impact marching style, where the heel moves toward the glute without leaving the ground in a hop, offers a gentler option that keeps the same basic coordination and posture focus.