Kysero
Try for free

Hip Flexors · Intermediate

A-Skip

Running-mechanics drill developing upright posture, front-side knee drive, and elastic foot contact.

View instructionsAll exercises
Back to all exercises
A-Skip demonstration

Exercise overview

Training details

Hip FlexorsQuadricepsCalvesCardio

Equipment

Bodyweight

Sets × time

2 × 30 sec

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Stand tall and start with a light marching rhythm.
  2. 02Drive one knee up to hip height while the opposite arm swings forward.
  3. 03Strike the ground under the hips with the ball of the foot, not far in front.
  4. 04Keep the ankle stiff and the torso upright as you skip forward.
  5. 05Repeat with quick, elastic contacts while the knee lift stays sharp and controlled.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationWall Drill

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteSupported Single-Leg High Knee to Butt KickComparable substituteFast Kick With Arm CirclesComparable substituteBand Resisted Running In PlaceComparable substituteRun

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder