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Exercise overview
Training details
HamstringsGlutesCalvesHip FlexorsCore
Equipment
Bodyweight
Sets × reps
3 × 20
Rest
1 min
How to perform it
Step-by-step instructions
- 01Begin traveling forward with a tall posture, active arms, and a controlled marching or skipping rhythm.
- 02Lift one knee in front of the body and dorsiflex the ankle so the toes point upward.
- 03Sweep the raised foot downward and backward beneath the hips in a quick clawing action.
- 04Contact the ground under the body with a stiff but responsive ankle, then transition immediately to the opposite leg.
- 05Continue forward with crisp contacts, stable hips, and increasing rhythm only while technique remains consistent.
Use this exercise in a plan