Skips

Skips Exercise Description

Skips are a rhythmic, locomotive plyometric drill that alternates a single‑leg hop with the opposite knee drive and coordinated arm swing. The movement emphasizes triple extension of the stance leg (hip, knee, ankle) and quick, elastic ground contact. Primary contributors include the calves (gastrocnemius–soleus) and quadriceps for propulsion, gluteus maximus for hip extension, hip flexors of the swing leg for the knee drive, and the core to maintain an upright, neutral spine. The contralateral arm action supports balance and timing. Skips help develop coordination, timing, and stride mechanics while reinforcing midfoot landing and efficient posture. Intensity can be adjusted by changing hop height and stride length while keeping smooth rhythm and control.

Muscle Groups: Calves, Glutes, Hips, Quads
Target Muscles: Gastrocnemius - Medial Head, Gluteus Maximus, Soleus, Vastus Lateralis
Assisting Muscles: Psoas Major, Tibialis Anterior
Stabilizing Muscles: External Obliques, Gluteus Medius, Internal Obliques, Multifidus, Rectus Abdominis
Body Area: Lower Body
Body Parts: Hips, Legs, Lower Legs, Upper Legs
Body Surface: Back, Side
Body Symmetry: Unilateral
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Aerobic, Plyometrics
Functional Grouping: Ankle Plantar Flexors, Hip Extensors, Knee Extensors, Knee Flexors
Joint Involvement: Multi-joint
Muscle Location: Deep Calf, Glutes, Inner Calf, Outer Quad
Movement Direction: Other
Muscle Position: Lateral, Posterior
Gender: Male

How To Do The Skips Exercise

‘- Stand tall with feet hip‑width, ribs stacked over pelvis, eyes forward.
– Set a light brace; keep shoulders down and back with relaxed hands.
– Drive your right foot down to hop as you lift the left knee to about hip height; dorsiflex the lifted ankle.
– Swing the left arm forward and right arm back in a natural, contralateral pattern.
– Land softly on the left midfoot under your center of mass; knee slightly bent and tracking over toes.
– Immediately push off the left foot to switch sides, maintaining quick, elastic ground contact.
– Keep torso upright; avoid overstriding, excessive trunk lean, or crossing arms across the body.
– Let elbows stay near 90 degrees; arm swing travels roughly pocket‑to‑chin.
– Maintain a steady cadence and quiet landings; prioritize posture and alignment over height or speed.

Skips Tips

‘- Stand tall with ribs stacked over pelvis and eyes forward before you start skipping.
– Set a light core brace and keep shoulders down and back with relaxed hands.
– Drive the stance foot down to hop as you lift the opposite knee to about hip height with the ankle dorsiflexed.
– Use a natural contralateral arm swing, with the opposite arm moving forward to the driving knee.
– Land softly on the midfoot under your center of mass with the knee slightly bent and tracking over the toes.
– Push off immediately after landing to maintain quick, elastic ground contact.
– Keep the torso upright and avoid overstriding, excessive trunk lean, or letting arms cross your body.
– Let elbows stay near 90 degrees and swing the arms roughly from pocket to chin.
– Maintain a steady cadence and quiet landings, prioritizing posture and alignment over height or speed.
– Adjust intensity by changing hop height and stride length while keeping a smooth rhythm and control.

Skips Beginner Introduction

Skips are a rhythmic plyometric movement that blends a light hop with an active knee lift and natural arm swing. Each cycle involves one leg driving into the ground while the opposite leg rises, creating a smooth, springy pattern that travels forward. The supporting leg extends strongly through the hip, knee, and ankle, while the lifted leg powers up through the hip flexors. At the same time, the opposite arm moves forward and back to help with balance, timing, and overall coordination.

This drill places significant demand on the calves, quads, and glutes for takeoff, with the hip flexors and core contributing to an upright, organized posture. Ground contact stays brief and bouncy rather than heavy, reinforcing a light landing through the middle of the foot and a fluid stride. Intensity can shift from gentle to more explosive simply by altering how high the hop feels and how far each step travels, while the central theme remains smooth rhythm, body control, and efficient running mechanics.