Exercise

Prancing

Also works: Glutes, Hamstrings, Quadriceps, Abs

How to do it

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

In FYL you log the Prancing as bodyweight reps — every set counts toward your volume, PRs and XP.