Side Forward & Quick-Feet
The Side Forward & Quick-Feet mainly works the quads and calves / shins, with help from the core. No equipment needed: it uses just your bodyweight.
Side Forward & Quick-Feet Muscles Worked
Primary
Quads (quadriceps femoris); Upper Calf (gastrocnemius)
Secondary
Abdominals (rectus abdominis)
How to do the Side Forward & Quick-Feet
Setup
Standing upright with feet together on a flat surface.
Movement
Initiate a rapid, rhythmic hopping motion.
In one motion, jump your feet out to a shoulder-width stance, followed immediately by hopping them back into the center.
Keep your knees slightly bent throughout the movement to maintain stability and absorb impact.
Maintain a fast, consistent tempo throughout the set, keeping your core engaged to stabilize the upper body.
Ensure your heels stay slightly lifted, staying on the balls of your feet for optimal speed and responsiveness.
Side Forward & Quick-Feet FAQs
What muscles does the Side Forward & Quick-Feet work?
The Side Forward & Quick-Feet mainly works the quads and calves / shins, with help from the core. The main muscles are the quadriceps femoris and gastrocnemius.
What equipment do you need for the Side Forward & Quick-Feet?
None. The Side Forward & Quick-Feet is a bodyweight exercise, so you can do it anywhere.
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