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Fast Skipping

Fast Skipping is a beginner compound bodyweight plyometrics that mainly works your quads, with help from your abductors (outer hips), adductors (inner thighs), calves, glutes and hamstrings.

💪 Quads🏋️ Bodyweight📈 Beginner🔗 Compound🎯 3-4 sets of 5-8 reps
Fast Skipping: starting position
Starting position
Fast Skipping: end position
End position

How to do the fast skipping

  1. Start in a relaxed position with one leg slightly forward. This will be your starting position.
  2. Skip by executing a step-hop pattern of right-right-step to left-left-step, and so on, alternating back and forth.
  3. Perform fast skips by maintaining close contact with the ground and reduce air time, moving as quickly as possible.

Muscles worked

Primary: QuadsSecondary: Abductors (outer hips)Secondary: Adductors (inner thighs)Secondary: CalvesSecondary: GlutesSecondary: Hamstrings

Sets and reps

Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.

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Fast Skipping alternatives

Exercises that train the same main muscle, including options with other equipment.

Bench JumpBodyweight · IntermediateDumbbell Seated Box JumpDumbbell · IntermediateBench SprintOther · BeginnerMountain ClimbersBodyweight · BeginnerRocket JumpBodyweight · BeginnerScissors JumpBodyweight · Beginner

FAQ

What muscles does the fast skipping work?

It mainly works your quads; your abductors (outer hips), adductors (inner thighs), calves, glutes and hamstrings assist.

How many sets and reps of fast skipping should I do?

Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.

Is the fast skipping good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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