Exercise guide
Quick Feet
- Beginner
- Compound
- Timed hold
- Cardio
Quick Feet is a high-intensity agility drill designed to improve foot speed, coordination, and lower body explosiveness by rapidly engaging the calves, quadriceps, and glutes.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart in an athletic stance.
- Lower your center of gravity by slightly bending at the knees and hips into a partial squat.
- Shift your weight onto the balls of your feet with your heels slightly elevated.
- Hold your arms at your sides with elbows bent at 90 degrees, ready to pump.
How to do it
- Rapidly alternate lifting your feet just 1-2 inches off the ground as fast as possible.
- Pump your arms in a short, controlled motion in sync with your footwork to maintain rhythm.
- Maintain a steady, rhythmic breathing pattern throughout the high-speed interval.
- Focus on 'pitter-patter' steps, keeping ground contact time to an absolute minimum.
Form checklist
- Stay on the balls of your feet; do not let your heels touch the ground.
- Keep your chest up and core engaged to prevent leaning too far forward.
- Maintain a slight bend in the knees to absorb impact.
- Keep your steps small and fast rather than high and slow.
Pro tips
- Imagine the floor is red-hot to encourage faster reaction times and shorter ground contact.
- Keep your upper body as still as possible while your lower body moves rapidly to improve core stability.
Make it harder
- Incorporate lateral movement by shuffling side-to-side while maintaining the quick-step cadence.
- Add a 'reaction' element by dropping into a squat or burpee every 10 seconds before immediately returning to quick feet.
Frequently asked
- What muscles does the quick feet work?
- The quick feet 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 quick feet?
- The quick feet requires no equipment — just your body weight.
- Is the quick feet good for beginners?
- Yes. The quick feet is a beginner-friendly movement and a strong foundation to build on.