Exercise guide
Bodyweight Skipping
- Intermediate
- Compound
- Timed hold
- Lower legs
- Upper legs
Bodyweight skipping is a dynamic plyometric exercise that builds explosive power and coordination while targeting the calves, quads, and glutes. It utilizes a rhythmic triple-extension of the lower joints to improve cardiovascular endurance and lower-body reactivity.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet hip-width apart and your arms relaxed at your sides.
- Engage your core and maintain a neutral spine with your gaze fixed forward.
- Shift your weight slightly onto the balls of your feet to prepare for movement.
How to do it
- Drive your right knee toward your chest while simultaneously hopping off your left foot, pushing explosively through the calf.
- Swing your left arm forward and right arm back in a natural running motion to maintain balance.
- Land softly on the ball of the left foot and immediately transition by driving the left knee up and hopping on the right foot.
- Maintain a steady, rhythmic tempo, exhaling forcefully on each knee drive.
Form checklist
- Land softly on the balls of your feet to minimize joint impact.
- Keep your chest upright and avoid rounding your shoulders or leaning back.
- Drive your knees to hip height to ensure full glute and hip flexor engagement.
- Maintain a 90-degree bend in your elbows during the arm swing.
Pro tips
- Focus on 'stiff ankles' upon landing to utilize the stretch-shortening cycle for more explosive power.
- Pull your toes toward your shins (dorsiflexion) while the foot is in the air to prepare for a more efficient ground strike.
Make it harder
- Perform 'Power Skips' by driving for maximum vertical height on every repetition.
- Increase the speed of the skips to a sprint-like tempo to maximize cardiovascular demand.
Frequently asked
- What muscles does the bodyweight skipping work?
- The bodyweight skipping primarily targets the calves, glutes, and quadriceps, and also works the adductors, hamstrings, and hip flexors as secondary muscles.
- What equipment do you need for the bodyweight skipping?
- The bodyweight skipping requires no equipment — just your body weight.
- Is the bodyweight skipping good for beginners?
- The bodyweight skipping is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- Alternate Foot HopscotchIntermediate · calves, glutes, and quadriceps