Lower body

Quick Feet Drills: Front to Back


  • Burns pesky fat with heart-starting, cardio-busting movement.
  • Improves lower-body agility in the sagittal plane.
  • Serves as a great warm-up move for any workout.

How to do Quick Feet – Sagittal:

Starting Position: Stand with your feet together. Keep your hands up in a defensive position — your hands in fists at chin level.

Movement: Quickly step one foot forward, onto the balls of your toes, then the other.

Return: Quickly step one foot back, then the other. Remain on the balls of your toes.

Modification and Progression:

  • To simplify Quick Feet (Sagittal), step touch your feet back and forth.
  • To advance Quick Feet (Sagittal), raise your arms toward the sky, elbows near your ears, for an added shoulder burn.

Movement Tips:

  • Brace your core as you move your feet forward and backward.
  • Bounce on the balls of your feet.
  • Increase your pace as you get into the rhythm of things.
  • Keep your chest up and your shoulders back.
  • Remember to breathe through the movement.

Our live, real-time coaching will motivate you through every rep. So download the app and we’ll have you perfecting your Quick Feet – (Sagittal) in no time.