How to do an ACB-Skips
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About ACB-Skips
Workouts with ACB-Skips
Target muscles worked
Instructions for Proper Form
ACB-Skips are a dynamic compound movement that combines elements of an A-skip with a focus on driving the knees high and emphasizing a strong arm swing. This exercise primarily targets the quadriceps, glutes, and calves while also engaging the core for stability. The added emphasis on coordination and rhythm makes this an excellent drill for improving running form, speed, and agility.
- Stand with your feet a little wider than your hips and bend your knees.
- Keep your back straight, your chest up, and eyes forward.
- Shift your weight to the balls of your feet and extend your ankle to hop just high enough to leave the ground.
- As you make contact with the ground, hop again, and drive one knee up. Extend your leg out in front of you with a 90-degree bend in your knee and your toes pointed forward.
- As you drive a knee up, raise your opposite arm in a mock running motion.
- With one leg raised in front of you, hop again with just your opposite leg.
- Quickly drive your raised leg back toward the ground, and land in unison with your one-foot hop.
- With both feet, hop again, and drive the same knee up, but this time drive your knee out to the side.
- With one leg raised in front of you, hop again with just your opposite leg.
- Quickly drive your raised knee back towards the ground, and land in unison with both feet.
- With both feet, hop again, and drive the same knee up in front of you.
- With one leg raised in front of you, hop again with just your opposite leg.
- As you drive your leg back towards the ground this time, extend your foot farther in front of you.
- Engage your glutes and hamstrings to swing your leg in a quick arc back underneath you such that both feet land at the same time. Try to make your shoe squeak on the floor as it connects.
- Hop again with both feet and drive your other knee up in front of you.
- Continue to alternate legs after performing all 3 hops on that side.
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Generate My PlanAlternative Exercises to ACB-Skips
1. Ankle Circles
1.4 mSCORESWAPPED 89 TIMESAnkle Circles are an isolation exercise that targets the ankles and lower legs. This exercise involves rotating the ankle in a circular motion, which can help improve ankle mobility and stability. It's a simple yet effective movement, great for warming up before lower body workouts or for anyone looking to enhance ankle flexibility and reduce the risk of injuries.
- Beginner
- Calves
2. A-Skips
8.8 mSCORESWAPPED 57 TIMESA-Skips are a plyometric exercise that primarily targets your lower body. This compound movement is great for improving speed, coordination, and agility. By driving your knees up and maintaining a rhythmic pattern, you also engage your core for stability. This is an excellent exercise for athletes looking to improve their sprinting form and explosive power.
- Beginner
- Calves
3. Seated Point And Flex
2.9 mSCORESWAPPED 52 TIMESSeated Point and Flex is an isolation exercise that primarily targets the calves and lower legs. By positioning yourself on a bench or chair, you eliminate the need for balance, allowing you to focus on the movement. This is a great exercise for improving flexibility and strength in the calves, making it a beneficial addition to any lower body or flexibility routine.
- Beginner
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4. Forward Line Hops
10.4 mSCORESWAPPED 45 TIMESForward Line Hops are a plyometric exercise that primarily targets the calves and lower body muscles while improving coordination and agility. This bodyweight movement involves hopping forward over a line repeatedly, making it an excellent addition for athletes looking to enhance their quickness and explosive power. It’s a simple yet effective drill for developing speed and lower body endurance.
- Beginner
- Calves
5. B-Skips
5.7 mSCORESWAPPED 39 TIMESB-Skips are a dynamic warm-up exercise that helps improve coordination, flexibility, and running mechanics. It primarily targets the hip flexors, quads, and calves. By lifting the leg higher and extending it forcefully forward in a skipping motion, this exercise mimics aspects of high-knee running and can enhance speed and agility, making it beneficial for athletes and runners.
- Beginner
- Calves
6. Lateral Line Hops
13 mSCORESWAPPED 29 TIMESLateral Line Hops is a plyometric, bodyweight exercise that primarily targets the lower body. This exercise involves hopping side to side over a line, which improves agility, speed, and coordination. The lateral movement pattern establishes a strong foundation for sports that require quick shifts in direction. By engaging multiple muscle groups, it also fosters cardiovascular conditioning.
- Beginner
- Calves
7. Calf Raise
75 mSCORESWAPPED 16 TIMESThis bodyweight isolation exercise primarily targets the calves. It’s an effective exercise for developing muscle mass and increasing strength in your calf, and can be easily modified through a number of different variations.
- Beginner
- Calves
8. AB-Skips
5.1 mSCORESWAPPED 15 TIMESAB-Skips are a fast-paced, plyometric exercise that primarily targets the lower body, particularly the quadriceps, hamstrings, and calves. This compound movement also engages the core for stability. The skipping motion with high knees mimics athletic sprinting drills, making it ideal for improving speed, coordination, and cardiovascular conditioning. This exercise is excellent for individuals aiming to boost their agility and running efficiency.
- Intermediate
- Calves
9. Forward 1-Foot Line Hop
7.8 mSCORESWAPPED 14 TIMESForward 1-Foot Line Hop is a plyometric exercise that primarily targets the lower body, focusing on the calves, quads, and hamstrings. By hopping on one foot over a line, it improves balance, agility, and coordination. This exercise increases explosiveness and speed, making it beneficial for athletic performance. It’s also a great way to add variety to lower body workouts.
- Intermediate
- Calves
10. Seated Machine Calf Press
92.7 mSCORESWAPPED 14 TIMESThis exercise is a variation on the more common calf raise. Like the standard calf raise this isolation exercise primarily targets the calves. The use of a machine adds stability to the movement, as well as gives you more control over your resistance. It’s an effective exercise for building muscle mass and developing strength in your calves.
- Beginner
- Calves
- Calf Raise Machine