Fast Skipping
Fast Skipping is a beginner-level compound in the plyometrics category that primarily works the quads. It also recruits the abductors, adductors, calves, glutes and hamstrings. It is performed with bodyweight.
How to do it
- 1Start in a relaxed position with one leg slightly forward. This will be your starting position.
- 2Skip by executing a step-hop pattern of right-right-step to left-left-step, and so on, alternating back and forth.
- 3Perform fast skips by maintaining close contact with the ground and reduce air time, moving as quickly as possible.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.