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Lower Legs · Body Weight
Fast Feet
Fast Feet is an intermediate compound strength exercise that works the calves (lower legs), with the hamstrings and hip flexors assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Calves
- Body part
- Lower Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Calves · Gastrocnemius, Soleus
- Quadriceps · Quadriceps Femoris
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Hip Flexors · Iliopsoas
How to do Fast Feet
- Stand with your feet shoulder-width apart, knees slightly bent, and your arms at your sides.
- Quickly alternate lifting your feet off the floor, moving them up and down rapidly as if running in place, but without moving forward.
- Keep your core engaged and maintain a slight bend in your knees to stay light on your feet.
- Continue the rapid foot movement for the desired duration, maintaining a steady and controlled pace.
Form tips
- Stay on your forefeet to maintain quick, light movements.
- Use your arms for balance, allowing them to move naturally as your feet move.
- Focus on quick, controlled movements to maximize speed and effectiveness.
- Breathe steadily throughout the exercise, inhaling through your nose and exhaling through your mouth.
Fast Feet alternatives
More calves exercises
Fast Feet FAQ
What muscles does Fast Feet work?
Fast Feet mainly works the calves in the lower legs (Gastrocnemius, Soleus and Quadriceps Femoris). The hamstrings and hip flexors work as secondary muscles.
What equipment do you need for Fast Feet?
None. Fast Feet is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Fast Feet should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Fast Feet good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler lower legs exercises.
How many calories does Fast Feet burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Fast Feet?
Other exercises for the calves include Jump Rope Alternating Foot, Jump Rope Double Bounce, Jump Rope Basic Jump and Barbell Calf Jump.
For developers
Use Fast Feet in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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