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All exercises

Prancing

Beginner

Prancing is a compound bodyweight exercise for the calves, also working the glutes, hamstrings, quads, and abs.

What it works

Primary muscle

Calves

Also works

GlutesHamstringsQuadsAbs

Equipment
Bodyweight
Movement
Conditioning
Type
Compound
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Stand with feet hip-width apart, toes pointing forward, arms relaxed or in a gentle running swing for balance.
  2. 2Shift weight to your right forefoot and press through the ball of the foot to lift the right heel high; keep the knee soft, not locked.
  3. 3Keep the left heel lightly on the ground as you rise on the right, maintaining an upright torso and braced core.
  4. 4Lower the right heel under control as you transfer weight to the left forefoot.
  5. 5Lift the left heel high while the right foot returns to flat, continuing to alternate sides in a smooth rhythm.
  6. 6Maintain even tempo, forefoot contact, and neutral ankles (don’t roll outward or inward).
  7. 7Breathe steadily and stop before losing form or bouncing excessively.
Logged today · 1 min restPrancing

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