How to Do Fast Skipping
Start and end of one clean rep of Fast Skipping.
Quick facts
| Primary muscle | Quads |
|---|---|
| Secondary muscles | Glutes, Calves, Hamstrings |
| Equipment | Bodyweight |
| Category | Plyometrics |
How to perform 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.
Muscles worked
- Quads (primary): extends the knee to drive squats, lunges and jumps.
- Glutes (secondary): extends and stabilises the hip — the engine behind hinges, squats and sprints.
- Calves (secondary): points the foot to power push-off and steady the ankle.
- Hamstrings (secondary): bends the knee and extends the hip through hinges and pulls.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Bodyweight movement: once you own the top of a rep range, progress by slowing the tempo, pausing at the hardest point, or moving to a harder variation instead of adding load.
Form tips
- Keep the knees tracking in line with the toes and push the whole foot into the floor.
- Own the largest range you can control with clean form before you chase extra reps.
- Land softly through the whole foot with bent knees to absorb the force, and reset fully between reps.
- Control the lowering phase — a 2–3 second descent builds more than dropping the weight.
Common mistakes
- Letting the knees cave inward as you push out of the bottom.
- Cutting the range short to squeeze out extra reps instead of owning each full one.
- Landing stiff-legged or with locked knees, which spikes the load on the joints.
Frequently asked questions
What muscles does Fast Skipping work?
Fast Skipping mainly works the quads, with the glutes, calves, hamstrings helping as secondary movers.
What equipment do I need for Fast Skipping?
None — Fast Skipping is a bodyweight movement, so you only need your bodyweight and a little space.
How many sets and reps should I do for Fast Skipping?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Bodyweight movement: once you own the top of a rep range, progress by slowing the tempo, pausing at the hardest point, or moving to a harder variation instead of adding load.
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