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Cardio

A-Skip

The A-Skip is a plyometric exercise with no equipment for your conditioning. Share of the load in the Zulta muscle model: calves (gastrocnemius) 15%, hip flexors 15% and quads (vastus lateralis) 11%.

Level: BeginnerEquipment: BodyweightUnilateral: one arm or leg at a time

How to do it

  1. Mark out 15 to 20 meters of flat ground.
  2. Stand tall with your weight on the balls of your feet and elbows bent about 90 degrees.
  3. Drive one knee up to hip height while the other foot does a small skip off the ground.
  4. Swing the opposite arm forward as the knee rises, then punch the foot down under your hip.
  5. Alternate legs in a steady rhythm for 20 to 30 seconds, or to the end of the lane, then walk back.

Tips

  • Keep the ankle of the lifted leg pulled up so the foot lands flat and springy.
  • Stay tall through the torso: the knee comes up to you, you do not lean back to it.
  • Rhythm matters more than speed, think skip-skip, not sprint.

Common mistakes

  • Leaning the torso back to get the knee higher.
  • Landing on the heel out in front of the body.
  • Swinging the arms across the chest instead of front to back.

Muscles worked by the A-Skip

  • Calves (gastrocnemius) Primary15%
  • Hip flexors Primary15%
  • Quads (vastus lateralis) Primary11%
  • Gluteus maximus Secondary9%
  • Calves (soleus) Secondary9%
  • Quads (rectus femoris) Secondary8%
  • Gluteus medius Secondary7%
  • Adductors Minor6%
  • Hamstrings (biceps femoris) Minor6%
  • Quads (vastus medialis) Minor6%
  • Tibialis anterior Stabilizer4%
  • Upper abs Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Knees driven high. Quick footwork drills and skips: the calves, quads and hip flexors cycle the legs, the glute medius handles every change of direction.

A-Skip alternatives

Same equipment

Different equipment

Make it harder

Frequently asked questions

What muscles does the A-Skip work?

Mainly the calves (gastrocnemius), hip flexors and quads (vastus lateralis). The gluteus maximus, calves (soleus), quads (rectus femoris) and gluteus medius assist.

Is the A-Skip good for beginners?

Yes. The A-Skip is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the A-Skip?

For example the B-Skip, High Knees and Power Skip. They train mostly the same muscles.

How do you make the A-Skip harder?

Add weight or reps, or move on to the B-Skip and Power Skip.

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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