Warm-up
Hip flexors
Calves
Beginner
Back to exercises
Warm-up
B-Skips
The A-skip's advanced sibling: after the knee drive, the lower leg extends and paws back down under the body. B-skips teach the active leg cycle that protects hamstrings at speed.
Photo guide
Alblooshi Fit
Media metadata
Provider: Alblooshi Fit atlas photo guide
Thumbnail: Photo guide
Reviewed video attachments can be managed from the admin panel. Alblooshi Fit does not scrape or re-host copyrighted exercise videos.
Suggested use
Sets
3
Distance
20 m
Rest
45s
Warm-up
Running
Intermediate
Warmup
Power
Gait
Muscles worked
Primary
Hamstrings
Hip flexors
Secondary
Glutes
Quads
Calves
Cardiovascular system
Equipment
No equipment needed - just your body.
How to do it
- Begin skipping as you would for an a-skip, driving one knee to hip height.
- At the top of the knee drive, extend the lower leg forward until it is nearly straight.
- Actively pull the whole leg back down so the foot paws the ground beneath your hips.
- Land on the ball of the foot and flow straight into the next skip on the other side.
- Keep your torso tall and arms driving in rhythm.
- Cover 15-20 meters, then walk back and repeat.
Common mistakes
- Kicking the leg out without actively pulling it back down.
- Letting the foot land far ahead of the body, braking every rep.
- Rushing the drill before the a-skip rhythm is solid.
- Collapsing the posture and looking down at the feet.
Safety first
- Master a-skips first — the b-skip adds hamstring demand on top of that pattern.
- Keep the leg extension smooth and controlled; never whip it to full lockout.
- Warm up with easy jogging before any skipping drills.
Who should avoid or modify
- Recent or recurring hamstring strain — consult a licensed clinician before dynamic extension drills.
- Acute knee or ankle pain aggravated by impact.
Breathing and tempo
Breathing: Steady, relaxed breathing in time with the skip rhythm.
Tempo: Drive up, reach, paw back — three smooth beats per leg, never a violent snap.
Regressions
Add
