Quick Feet
Bodyweight agility drill with rapid in-place foot taps that targets quads and calves to build foot speed and coordination; commonly used in sports warm-ups and conditioning.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Calves, Quads
Secondary Muscles
Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapCalves
9/10Gastrocnemius, Soleus
Quads
8/10Rectus Femoris
Hamstrings
6/10Glutes
6/10Glute Max
Abs
4/10Programming
Typical Rep Range
20-60 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand in athletic stance with feet shoulder-width apart, knees bent, hips low, core engaged, arms at 90 degrees.
- Bend knees slightly and lean forward from hips.
- Rapidly alternate lifting feet 1-3 inches off ground.
- Push through balls of feet for quick taps.
- Pump arms opposite to leg movements.
- Keep upper body stable and core tight.
Coaching Tips
Form Cues
- Stay light on toes
- Pump arms vigorously
- Keep core braced
- Move feet quickly
- Eyes forward
- Low center of gravity
Breathing
Inhale steadily through nose; exhale during foot taps; maintain even rhythm.
Tempo
1-0-1
Range of Motion
Lift feet 1-3 inches; knees bend 20-30 degrees; maintain low athletic stance throughout.
Safety
Safety Notes
- Warm up joints first
- Use supportive shoes
- Perform on soft surface
- Start slow to build control
- Avoid if acute ankle pain
- Monitor for shin splints
Spotting
No spotting needed; self-monitor form or use open space.
Common Mistakes
- Heels dropping too low
- Upper body bouncing
- Arms not syncing
- Knees locking
- Over-lifting knees
- Losing balance
When to Avoid
- Acute ankle sprain
- Severe knee instability
- Recent shin splints
Flexibility Needed
- Ankle dorsiflexion for foot lift
- Hip flexion mobility
Build Up First
- Basic athletic stance
- Coordination awareness
Also known as
Fast Feet, Quick Foot Drill, Rapid Feet
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Fast Feet to Sprawl
Bodyweight
Quads
Single-Leg Burpee
Bodyweight
Quads, Abs
Single-Leg Forward Hops
Bodyweight
Quads
Single-Leg Jump Rope
Jump Rope
Calves
Sissy Squat
Bodyweight
Quads
Skier Jumps
Bodyweight
Quads
Sled Drag
Sled, Plates
Quads
Sled Push
Sled, Plates
Quads
Smith Machine Front Squat
Smith Machine
Quads
Smith Machine Split Squat
Smith Machine
Quads
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
