Fast Skipping
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.
How to program the Fast Skipping
Sets and reps
As a compound movement, the Fast Skipping responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Fast Skipping is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Fast Skipping work?
The Fast Skipping primarily targets the Quadriceps. It also recruits the Abductors, Adductors, Calves, Glutes, Hamstrings as supporting muscles.
What equipment do I need for the Fast Skipping?
You need Body Only. Difficulty level: Beginner.
How many sets and reps of the Fast Skipping should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
