Heel Kicks

Beginner Level of Difficulty

The heel kicks are a beginner exercise that really targets the glutes. This exercise is an excellent way to build up and tone the buttocks.


Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Equipment Used

Picture of Exercise Band

Exercise Band

The exercise band is used in resistance training. The bands comes in a variety of colours depending on the amount of tension they offer. The exercise bands give constant resistance throughout the entire range of motion during an exercise and cause less stress on the joints.

Exercise Instructions

heel kicks - step 1

Step 1

Start on your hands and knees with a band handle in each hand and the loop of the theraband wrapped around one of your feet.

heel kicks - step 2

Step 2

Kick your heel straight back. Make sure that your back stays flat and that your hips don't rotate outwards. Fully extend your leg and squeeze your glutes at the full extension.

heel kicks - step 3

Step 3

Pull your leg back into the starting postion and repeat.