Fast Skipping

A beginner conditioning exercise for the quads, hip abductors, adductors, calves, glutes and hamstrings, with no equipment.

Movement guide

Fast Skipping

Demand · source-assignedEasy (unreviewed)

Equipment requiredBodyweight

Muscle focusQuads · Hip abductors · Adductors · Calves · Glutes · Hamstrings

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Fast Skipping demonstrated on the 3D figure

3D demoFast SkippingBeginner · No equipment

Beginner grade (source-assigned).

Harder option

Box push-off jump demonstrated on the 3D figure

3D demoBox push-off jumpIntermediate · A step

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Quads. Also: Hip abductors, Adductors, Calves, Glutes, Hamstrings.

Equipment

None: body weight and floor space.

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Depth jump to a second box demonstrated on the 3D figure

3D demoDepth jump to a second boxAdvanced · A step

Diagonal bounds demonstrated on the 3D figure

3D demoDiagonal boundsAdvanced · No equipment

Forward cone hops demonstrated on the 3D figure

3D demoForward cone hopsIntermediate · Other / check instructions

Side-to-side box push-off demonstrated on the 3D figure

3D demoSide-to-side box push-offIntermediate · A step

Single-leg cone hops demonstrated on the 3D figure

3D demoSingle-leg cone hopsAdvanced · Other / check instructions

Single-leg lateral hop demonstrated on the 3D figure

3D demoSingle-leg lateral hopAdvanced · Other / check instructions

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Questions people ask

What muscles does the Fast Skipping work?

Mainly the quads, with help from the hip abductors, adductors, calves, glutes and hamstrings.

What equipment do I need for the Fast Skipping?

No equipment: your body weight and a little floor space.

Is the Fast Skipping good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Box push-off jump.

How do I make the Fast Skipping harder?

Progress to the Box push-off jump, or add load, range or slower lowering once your form is solid.