Quads
B-Skip
The B-Skip is a plyometric exercise with no equipment for your quads. Share of the load in the Zulta muscle model: calves (gastrocnemius) 15%, hip flexors 15% and quads (vastus lateralis) 11%.
How to do it
- Mark out 15 to 20 meters of flat ground and stand tall on the balls of the feet.
- Lift one knee to hip height with a small skip on the standing leg.
- Extend the lower leg forward from the knee until the leg is nearly straight.
- Paw the foot back down and under the hip, landing on the ball of the foot.
- Alternate legs with a skip between each rep for 20 to 30 seconds or to the end of the lane.
Tips
- Think of the foot pulling the ground back under you, like scraping it.
- Keep the arms swinging opposite the legs to hold your balance.
Common mistakes
- Kicking the leg out and letting the foot land in front of the body.
- Leaning back as the leg extends.
- Rushing so the leg never fully opens.
Muscles worked by the B-Skip
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.
B-Skip alternatives
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Frequently asked questions
What muscles does the B-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 B-Skip good for beginners?
The B-Skip is rated intermediate. If you are new, learn the A-Skip first and build up from there.
What is a good alternative to the B-Skip?
For example the A-Skip, High Knees and Power Skip. They train mostly the same muscles.
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.