Fast Skipping
The Fast Skipping is a beginner compound movement that activates 6 muscle groups simultaneously. It primarily targets the Quadriceps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. The abductors and adductors and calves and glutes and hamstrings assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Fast Skipping work?
The Fast Skipping primarily works the Quadriceps. Secondary muscles include the Abductors, Adductors, Calves, Glutes, Hamstrings, which assist during the movement.
Is the Fast Skipping good for beginners?
Yes, the Fast Skipping is suitable for beginners. Start with light weight to master the 3-step form before adding load.
What equipment do I need for the Fast Skipping?
You need no equipment — just your bodyweight to perform the Fast Skipping. This makes it ideal for home workouts.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.