Power Skip
Primary
Cardio
Secondary
Hip Flexors, Quadriceps, Calves
Equipment
None
Difficulty
Beginner
Type
Squat
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Power Skip is a cardio squat pattern movement that primarily targets your cardio. Use as warm-up for sprinting or power training.
Everything You Need to Know About the Power Skip
The Power Skip is a good for beginners exercise that targets your Hip Flexors and Quadriceps. It's a popular choice for building strength and muscle in these areas. When should you use it? Use as warm-up for sprinting or power training. This timing makes the most of your workout and helps you get better results. Who is this for? All levels. Essential for runners and athletes. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Power Skip — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Power Skip?
- 1
Start with a light jog forward.
- 2
Drive one knee up aggressively while pushing off.
- 3
Achieve height with each skip.
- 4
Swing opposite arm up for momentum.
- 5
Land and immediately drive into next skip.
What are the best tips for the Power Skip?
Drive knee as high as possible.
Use aggressive opposite arm action.
Push forcefully off the ground.
Maintain rhythm and power.
Common Power Skip mistakes
Knee not driving high enough.
Letting your knees collapse inward during the Power Skip puts dangerous rotational force on your knee ligaments. Push your knees out over your toes throughout the movement.
Insufficient arm swing.
Bouncing or using momentum during the Power Skip takes work away from your Hip Flexors and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Moving too fast without height.
Rushing through the Power Skip reduces the time your Hip Flexors spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Landing flat-footed.
Your foot position during the Power Skip determines how force transfers through your body. Keep your feet flat with weight distributed evenly — losing contact with the ground means you're losing power and stability.
Power Skip — who it's best for
All levels. Essential for runners and athletes.
How to Program the Power Skip
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 30-40 yards. Rest 45-60 seconds.
What are good alternatives to the Power Skip?
High Knees
Butt Kicks
Sprints
Other Variations
- A-Skips
- B-Skips
- Power Skip for Distance
- Weighted Power Skip
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Power Skip — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Warm up with jogging first.
- Focus on technique.
- Perform on flat surface.