Exercise
Fast Skipping
Also known as: speed skip, sprint skips, plyo skip, ankle skips
Fast Skipping is a compound exercise for the quadriceps and calves. Main target: vastus lateralis, vastus medialis and medial gastrocnemius. Also works: gluteus maximus, biceps femoris, abductors and adductors. No equipment needed — just your bodyweight.
Muscles worked
How to do it
- Start in a relaxed position with one leg slightly forward. This will be your starting position.
- Skip by executing a step-hop pattern of right-right-step to left-left-step, and so on, alternating back and forth.
- Perform fast skips by maintaining close contact with the ground and reduce air time, moving as quickly as possible.
Similar exercises
Alternate Leg Diagonal Bound
Bodyweight
Vastus lateralisVastus medialis
Bench Jump
Bodyweight
Vastus lateralisVastus medialis
Knee Tuck Jump
Bodyweight
Vastus lateralisGluteus maximusMedial gastrocnemius
Double Leg Butt Kick
Bodyweight
Vastus lateralisVastus medialisBiceps femoris
Frog Hops
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Rocket Jump
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Alternatives with other equipment
Bench Sprint
Other
Vastus lateralisVastus medialis
Barbell Hack Squat
Barbell
Vastus lateralisVastus medialis
Lying Machine Squat
Machine
Vastus lateralisVastus medialis
Dumbbell Lunges
Dumbbell
Vastus lateralisVastus medialisGluteus maximus
Squats - With Bands
Bands
Vastus lateralisVastus medialisGluteus maximus
Cable Deadlifts
Cable
Vastus lateralisVastus medialisGluteus maximus
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