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Fast Skipping

Trains the Quads.

Fast Skipping: the muscles it trains, from the front. Primary — Rectus Femoris, Vastus Lateralis, Vastus Medialis and Vastus Intermedius. Also worked — Gluteus Medius, Gluteus Minimus, Tensor Fasciae Latae, Adductor Magnus and 10 more. — The muscles this trains, front and back. Deeper red is primary.

Fast Skipping: the muscles it trains, from behind. Primary — Rectus Femoris, Vastus Lateralis, Vastus Medialis and Vastus Intermedius. Also worked — Gluteus Medius, Gluteus Minimus, Tensor Fasciae Latae, Adductor Magnus and 10 more. — The muscles this trains, front and back. Deeper red is primary.

How to do it

Stand tall with the feet about hip-width apart.
Skip forward: step, then hop on the same foot while the other knee drives up, then step onto the other foot and hop on it.
Keep the hops low and quick, with the feet barely leaving the floor.
Drive the knees up and the arms in opposition, as in running.
Keep the torso tall and the eyes forward.
Continue for the chosen distance, then walk back.

Common mistakes

Skipping high. The hops are low and fast; height slows the rhythm and is not what the drill trains.
Letting the arms hang. They pump in opposition to the legs, elbows bent, as in a sprint.
Leaning back. The body is tall or leaning slightly forward; leaning back sends the knees out in front and the drive up.
Landing on the heels. The balls of the feet take every contact.

Muscles worked

Primary

Quads

Secondary