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All exercises

Heel push kick

Intermediate

Heel push kick is a compound bodyweight exercise for the quads, also working the glutes, abs, calves, hamstrings, and abductors.

What it works

Primary muscle

Quads

Also works

GlutesAbsCalvesHamstringsAbductors

Equipment
Bodyweight
Movement
Conditioning
Type
Compound
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Stand in a staggered stance with hands up, feet hip‑width, core braced, and eyes forward.
  2. 2Lift the lead knee toward the chest (hip flex), keeping the ankle dorsiflexed so toes point up.
  3. 3Drive the hips forward and extend the knee to push straight out, striking with the center of the heel.
  4. 4Keep the supporting foot rooted and pelvis level; avoid leaning back or rotating the hips.
  5. 5Stop short of locking the knee, then immediately re‑chamber by bending the knee and pulling the leg back.
  6. 6Return the foot to the floor under control and reset in your stance.
  7. 7Repeat for reps, then switch sides to train both legs.

What to do instead

  • Roundhouse kickBodyweight
  • Front snap kickBodyweight
  • Front groin kickBodyweight
  • Front leg hook kickBodyweight
  • Side kickBodyweight

Easier variations

  • Front groin kickBodyweight
Logged today · 1 min restHeel push kick

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