Power Skip
Explosive hops that build power! Drive your knees high and improve your coordination. A great warm-up or plyometric exercise.
The Power Skip mainly works the quads and core, with help from the glutes & hips and hamstrings. No equipment needed: it uses just your bodyweight.
Power Skip Muscles Worked
Primary
Quads (quadriceps femoris); Abdominals (rectus abdominis)
Secondary
Glutes (gluteus maximus); Hamstrings
Power Skip Variations and Alternatives
How to do the Power Skip
Start in a standing position with feet shoulder-width apart and arms by your sides.
Begin by driving your right knee upwards as high as you can, simultaneously driving your left arm forward and your right arm back for balance.
As your right knee reaches its highest point, push off the ground with your left foot, performing a small hop to add a plyometric element to the movement.
As you land back on your left foot, immediately drive your left knee upwards and alternate your arms to mirror the movement.
Continue alternating the movement between the right and left legs with a skipping motion, focusing on knee height and keeping the core engaged for stability.
Repeat the exercise for the recommended number of repetitions and sets, taking care to maintain a rhythm and avoid overextending the knees or arching the back.
Please note that these images depict a static representation of muscles engaged during a dynamic activity and may not show the full range of motion typically exhibited during the actual "Sprinter Skip" exercise. The images provided highlight the muscle groups involved in movements similar to the sprinter skip but do not depict the exercise's exact execution.
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Power Skip FAQs
What muscles does the Power Skip work?
The Power Skip mainly works the quads and core, with help from the glutes & hips and hamstrings. The main muscles are the quadriceps femoris and rectus abdominis.
What equipment do you need for the Power Skip?
None. The Power Skip is a bodyweight exercise, so you can do it anywhere.
What workout day should the Power Skip go on?
It belongs on leg day in a push/pull/legs routine.
What are some Power Skip variations and alternatives?
Similar exercises include the Bodyweight Skipping, High-Knee Skip, High-Knee Sprint and Machine Cardio Ski.
Training calculators
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