Fast Feet Exercise Guide

Reviewed by Valerie Zeller Valerie Zeller Printable version

Fast Feet are bodyweight exercise that works your quadriceps and hip flexors.

Fast Feet are great moderate move. When done correctly, they can effectively target your hips, legs, lower body, thighs and upper legs.

They require no equipment to do.

Fast Feet

How to do Fast Feet


With your feet at hips width, lower your body down into a half squat position and reach out with your arms in front of you. Lift up your heels so you are on the balls of your feet. Hold this body position, then start running as fast as you can on the spot. Stay low as your run and feel the burn in your quads.

Illustrated Guide

Learn how to do fast feet from this step-by-step illustrations:

Fast Feet 1
Fast Feet 2
Fast Feet 3
Fast Feet 4
Fast Feet 5
Fast Feet 6
Fast Feet 7

Muscles Worked

The muscles used for fast feet may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for fast feet are:

Primary Muscles

  • Quadriceps
  • Hip Flexors

Synergyst Muscles

  • Calves
  • Hamstrings

Frequently Asked Questions

What muscles do Fast Feet work?
Fast Feet work quadriceps, hip flexors.
What are Fast Feet good for?
Fast Feet are beneficial for conditioning and to strengthen. They work the best for hips, legs, lower body, thighs and upper legs, as they work quadriceps, hip flexors. Fast Foot is is a great bodyweight exercise for men, men over 50, women and women over 50.
Is Fast Foot a good exercise?
Fast Foot is a popular bodyweight exercise for quadriceps, hip flexors.

Training, Progressions and Regressions

Interested in how to improve your Fast Feet faster?

Fast Feet Training and Progressions

Standards and Averages

Wonder how do others perform in Fast Feet and how should you?

Fast Feet Standards and Averages


Wonder how to work the same muscles with other exercises?

Fast Feet Alternatives


Wonder how to make Fast Feet either easier or more challenging?

Fast Feet Variations

Discover more


Type(s) Bodyweight, Calisthenic, Strength, Warm Up
Muscles Worked Gastrocnemius, Biceps Femoris, Quadriceps, Hip Flexors
Difficulty Level(s) Moderate
Equipment No Equipment
Location At Gym, At Home, Outdoor

Muscles Worked

Target muscle(s) Quadriceps, Hip Flexors
Synergyst muscle(s) Calves, Hamstrings

Related exercises

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