Legs · Bodyweight
Quick Feet Run
How to do the quick feet run, 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
- Flexion
- Mechanic
- Compound
How to do it
Stand with knees slightly bent and weight on the balls of your feet. Run in place as fast as you can with short, rapid steps, keeping your feet low to the ground and your arms pumping. Stay light and quick throughout.
- 1Feel your calves and quads firing in a fast rhythm
- 2Stay light on the balls of your feet
- 3Keep your steps short, quick, and low
Common mistakes
- Don't stand upright and stiff
- Avoid lifting your feet high off the ground
- Don't let your foot speed slow as you tire
Muscles worked
The quick feet run mainly works the calves, with the quads, glutes, hamstrings, hip flexors, and tibialis anterior assisting.
- CalvesPrimary
- QuadsSupport
- GlutesSupport
- HamstringsSupport
- Hip FlexorsSupport
- Tibialis AnteriorSupport
- Lower AbsMinor
- ObliquesMinor
Kovo programs the quick feet run 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.