Quick Feet V. 2
What Quick Feet V. 2 really gives you is quad size and knee resilience, driven by pure bodyweight leverage.
How to do Quick Feet V. 2
- Stand with your feet shoulder-width apart and your arms by your sides.
- Begin by rapidly moving your feet up and down, as if you were running in place.
- Keep your movements quick and light, focusing on staying on the balls of your feet.
- Continue for the desired duration or number of repetitions.
Quick Feet V. 2 Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Add reps first, then slow the lowering phase.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Hold the end position for a beat once reps come easily.
Common Quick Feet V. 2 Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Letting the knees cave inward as fatigue builds
Press the outside edge of each foot into the floor throughout.
Easier and Harder Than Quick Feet V. 2
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Quick Feet V. 2 — Frequently Asked Questions
How do you do the Quick Feet V. 2?
Stand with your feet shoulder-width apart and your arms by your sides. Begin by rapidly moving your feet up and down, as if you were running in place. Keep your movements quick and light, focusing on staying on the balls of your feet. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Quick Feet V. 2 work?
The Quick Feet V. 2 primarily targets the quads. It is classified as a legs exercise and is performed with your bodyweight only.
How many sets and reps of the Quick Feet V. 2 should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Quick Feet V. 2 good for beginners?
Yes. The Quick Feet V. 2 is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Quick Feet V. 2?
Try the Dumbbell Goblet Squat, Squat On Bosu Ball or the Barbell Clean And Press. Each trains the quads with a similar movement pattern, so you can swap based on the equipment you have available.
