Back Kick Heel Touches
Back Kick Heel Touches Exercise Description
Back Kick Heel Touches are a rhythmic, aerobic drill similar to “butt kicks,” where each heel travels toward the glutes and lightly taps the hand behind the body. The movement emphasizes knee flexion driven by the hamstrings while the calves and ankles manage soft landings. The hips and core stabilize the pelvis and trunk to keep posture tall and motion controlled, and the arms provide balance and coordination. Performed smoothly in place or moving forward, this drill reinforces backside running mechanics, dynamic flexibility of the quadriceps, and timing between upper and lower body. Keep the contacts light and quick to maintain an aerobic, low-to-moderate impact rhythm while protecting joints with proper alignment and soft foot strikes.
- Muscle Groups: Hamstrings
- Target Muscles: Biceps Femoris - Short Head
- Assisting Muscles: Gastrocnemius - Medial Head, Semitendinosus, Soleus
- Stabilizing Muscles: Gluteus Medius, Longissimus, Multifidus, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Aerobic, Plyometrics
- Functional Grouping: Knee Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Outer Hamstring
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Female
How To Do The Back Kick Heel Touches Exercise
‘- Stand tall with feet hip‑width, ribs stacked over pelvis, gaze forward.
– Set shoulders down and back; brace lightly through the core to maintain a neutral spine.
– Lift the right heel toward the right glute by flexing the knee; simultaneously reach the right hand behind the hip to lightly tap the rising heel.
– Land softly on the ball of the right foot under your center of mass, then immediately switch sides.
– Keep knees pointing forward under the hips; avoid flaring the knee outward or arching the low back.
– Maintain a slight forward lean from the ankles (not the waist); minimize torso rotation.
– Keep steps short, contacts light and quiet, and arms close to the body for balance.
– Breathe steadily; find a smooth, continuous rhythm without holding your breath.
– Low‑impact option: perform a marching version—alternate heel lifts and gentle taps without bouncing.
– Avoid twisting to reach your heel, overstriding, or striking the ground with the heel in front of the body.
Back Kick Heel Touches Tips
‘- Stand tall with ribs stacked over the pelvis and gaze forward to keep posture upright.
– Set shoulders down and back and brace the core lightly to maintain a neutral spine.
– Lift each heel toward the glute by flexing the knee rather than by arching the low back.
– Reach the same-side hand behind the hip to lightly tap the rising heel without forcing the contact.
– Land softly on the ball of the foot under your center of mass to keep contacts light and quick.
– Keep knees pointing forward under the hips; avoid letting them flare outward.
– Maintain a slight forward lean from the ankles, not by bending at the waist.
– Minimize torso rotation and keep arms close to the body for balance and coordination.
– Use a smooth, continuous rhythm with steady breathing; do not hold your breath.
– For a low-impact option, slow to a marching pattern with alternating heel lifts and gentle taps, avoiding bouncing.
Back Kick Heel Touches Beginner Introduction
Back Kick Heel Touches are a lively, jogging-style cardio drill where each heel sweeps up behind the body to briefly meet the hand. The motion highlights bending at the knee, powered by the back of the thighs, while the calves and ankles handle gentle, controlled landings. Hips and core hold the body upright so the torso stays steady, and the arms move in a coordinated pattern that supports balance and rhythm.
This exercise fits well into warm‑ups, running drills, or general aerobic circuits. It encourages a running stride that uses the back of the leg, offers a moving stretch for the front of the thighs, and links upper- and lower‑body timing. The pace typically stays light and springy rather than heavy and pounding, which can feel more comfortable for the joints. It can be performed on the spot or while traveling forward, and a marching version—lifting one heel at a time with less bounce—offers a gentler alternative with similar coordination and mobility benefits.