Cardio / Bodyweight
A running warm-up drill that alternates the heels towards the glutes, raising the cadence while dynamically flexing the knees and preparing the hamstrings.
Bodyweight
beginner
compound
Stand tall with the feet under the hips and the arms bent as for running.
Begin jogging lightly in place.
Flick one heel up towards the same-side glute without driving the knee forward.
Switch feet quickly and continue alternating at an even rhythm.
Stay light on the forefeet and keep the torso upright for the full interval.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
