Legs · Bodyweight
Quick Feet
How to do the quick feet, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Compound
How to do it
Stand with your feet hip-width apart, knees soft, and weight on the balls of your feet. Run your feet in place as fast as you can with short, light, rapid steps, pumping your arms and staying low for the prescribed time.
- 1Feel quick, light contacts through the balls of your feet and your calves
- 2Stay low with soft knees and your weight forward
- 3Pump your arms to drive the rhythm and keep the pace fast
Common mistakes
- Do not stand upright or let your heels slam down
- Avoid taking big, slow steps; keep them short and rapid
- Do not let your feet cross or your knees cave in
Muscles worked
The quick feet mainly works the calves and quads, with the hip flexors, tibialis anterior, lower abs, glutes, and hamstrings assisting.
- CalvesPrimary
- QuadsPrimary
- Hip FlexorsSupport
- Tibialis AnteriorSupport
- Lower AbsSupport
- GlutesSupport
- HamstringsSupport
- Upper AbsMinor
- ObliquesMinor
- Front DeltsMinor
- AdductorsMinor
Kovo programs the quick feet for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More calves & shins exercises
- How to do the ankle cars
- How to do the ankle circles
- How to do the ankle rocks
- How to do the resistance band ankle mobilization
- How to do the calf press
- How to do the calf raises with hold
Last reviewed June 2026.