Ab Skips
Ab Skips are a dynamic, plyometric core exercise that combines a skipping rhythm with high knee drives to target the lower abdominals and hip flexors. This bodyweight movement improves coordination and cardiovascular endurance while building functional core strength.
Because Ab Skips are a high-impact plyometric movement, the AI analyzes your HRV and joint health history to ensure your body is ready for the stress of landing. If your recovery scores are low or you are in a specific phase of your menstrual cycle where ligament laxity is higher, the app may suggest a lower-impact regression to maximize safety. Additionally, by tracking your RPE and set duration, the AI learns your cardiovascular threshold, optimizing work-to-rest ratios for your specific fitness level.
Form Cues
- Drive your knee explosively toward your chest using your lower abs
- Land softly on the balls of your feet
- Keep your chest tall and shoulders relaxed
- Swing your arms in opposition to your legs for rhythm
- Maintain a consistent, bouncy cadence
- Don't lean backward to get your knee higher
- Don't land flat-footed or heavily on your heels
- Don't round your upper back or hunch forward
- Don't let your core disengage between skips
Common Mistakes
- Leaning back excessively
- Heavy, high-impact landing
- Passive core engagement
- Lack of arm coordination
- Holding breath
Muscles Worked
This exercise primarily targets the rectus abdominis and hip flexors, which must fire rapidly to drive the knees upward against gravity. The movement also heavily recruits the calves and quadriceps for propulsion and landing absorption, while the obliques stabilize the torso during the unilateral leg action.
Primary
Secondary
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