Hips & Buttocks, Hyperstrike Exercise Videos, Legs


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Muscle Groups
  • Hips & Buttocks
  • Legs
  • Leg warm-up
  • Hip mobility
  • Knee mobility


The A-Skip is as a dynamic warm-up and is good for teaching running mechanics. No equipment is needed so it can be done by almost anyone, anywhere. You might find this exercise in the speed, agility, and quickness portion of a well balanced strength and conditioning program. The A-Skip is a good way to prepare your body for more demanding plyometric exercises, such as the A-Bound.


  • As one knee goes up, the opposite hand goes up.
  • The elbows remain bent, and they must swing in rhythm with legs.
  • Reach each knee up as high as possible, but make sure the foot remains under the hips.
  • As the knees move up, make sure you pull the toes up as well.
  • Drive each leg down quickly, striking the foot on the ground abruptly to propel the next step.
  • The goal is quick leg movement.


  • Not kicking the foot forward right before the leg returns to the ground
  • Keeping the arms stiff
  • Hunching