Quick Feet Run

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and a slight bend in your knees.
2. Hinge at the hips to enter a partial squat (athletic stance) with your chest up and core engaged.
3. Shift your weight onto the balls of your feet, keeping your heels slightly elevated.
4. Position your arms at a 90-degree angle, ready to pump in sync with your legs.

How to do it

1. Rapidly lift and replace your feet in an alternating pattern, keeping the steps small and fast.
2. Maintain the low squat position throughout the movement, avoiding standing up as you fatigue.
3. Pump your arms vigorously to help drive the speed of your legs.
4. Breathe in a steady, rhythmic pattern (e.g., inhale for 4 steps, exhale for 4 steps) to maintain intensity.

Form checklist

• Stay on the balls of your feet to minimize ground contact time.
• Keep your hips stable and avoid excessive vertical bouncing.
• Maintain a flat back and do not let your shoulders round forward.
• Ensure your knees stay aligned with your toes, not caving inward.

Pro tips

• Imagine the floor is burning hot to encourage the fastest possible foot turnover.
• Focus on a 'pitter-patter' sound rather than heavy stomping to ensure you are staying light on your feet.
• Keep your gaze forward rather than looking down at your feet to improve athletic awareness.

Make it harder

• Incorporate lateral movement by shuffling side-to-side while maintaining the quick feet rhythm.
• Add a 'reactive' element by dropping into a chest-to-floor burpee every 10 seconds before returning to quick feet.

Frequently asked

What muscles does the quick feet run work?

The quick feet run primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs, hip flexors, and obliques as secondary muscles.

What equipment do you need for the quick feet run?

The quick feet run requires no equipment — just your body weight.

Is the quick feet run good for beginners?

The quick feet run is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Assault RunIntermediate · calves, glutes, hamstrings, and quadriceps
• Band Assisted Sprinter RunAdvanced · calves, glutes, hamstrings, and quadriceps
• Briskly Walking 360 DegreesBeginner · calves, glutes, hamstrings, and quadriceps
• Butt KicksBeginner · calves, glutes, hamstrings, and quadriceps