Fast Skipping

A beginner plyometrics exercise for the quads, done with just your bodyweight.

Main muscles: Quads
Also works: Glutes, Calves and Hamstrings
Equipment: Bodyweight
Level: Beginner
Type: Compound
Movement: Push

How to do the Fast Skipping

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.

Sets and reps

Conditioning	3–5 rounds of 20–40 seconds, rest as long as the work
Power	3–5 sets of 3–5 fast reps, full rest

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Fast Skipping

Questions

What muscles does the Fast Skipping work?

Mainly the quads, with the glutes, calves and hamstrings helping.

Is the Fast Skipping good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Fast Skipping?

Good alternatives that train the quads: Alternate Leg Diagonal Bound, Double Leg Butt Kick, Lateral Bound or Mountain Climbers.

How many sets and reps of the Fast Skipping should I do?

Conditioning: 3–5 rounds of 20–40 seconds, rest as long as the work. Power: 3–5 sets of 3–5 fast reps, full rest.

Exercise steps and photos: free-exercise-db (public domain).