diff --git a/.github/workflows/test.yml b/.github/workflows/test.yml
index 4d6c3bb..5b237e6 100644
--- a/.github/workflows/test.yml
+++ b/.github/workflows/test.yml
@@ -58,6 +58,10 @@ jobs:
     runs-on: ubuntu-latest
     steps:
       - uses: actions/checkout@v4
+      - name: Check test runner CLI
+        run: |
+          scripts/test.sh --help
+          scripts/test.sh list
       - name: Run shell and installer tests
         run: scripts/test.sh shell installer bootstrap
 
diff --git a/CHANGELOG.md b/CHANGELOG.md
index 2a1f24d..8e9d04f 100644
--- a/CHANGELOG.md
+++ b/CHANGELOG.md
@@ -19,6 +19,7 @@
 - `get.sh --dry-run` for safe bootstrap previews before clone/update/install
 - `CHOPSTICKS_DEST=/absolute/path` to test or install the bootstrap target elsewhere
 - `scripts/test.sh` local test runner reused by GitHub Actions
+- `scripts/test.sh quick`, `--help`, and `list` for easier local test discovery
 
 ### Fixed
 
@@ -59,6 +60,7 @@
 - Bootstrap dry-run now refuses unrelated existing git repos before any writes
 - CI now shares shell, installer, bootstrap, docs, and Vim smoke checks with
   the local test runner
+- CI now checks the test runner help and group-list commands
 - Skip 2 more built-in plugins: openPlugin, manpager (10 → 12 total)
 - Remove deprecated `set ttyfast` (no-op since Vim 8)
 - Add `grepprg=rg --vimgrep` — `:grep` now uses ripgrep + quickfix
diff --git a/CONTRIBUTING.md b/CONTRIBUTING.md
index 4746afc..8f35c42 100644
--- a/CONTRIBUTING.md
+++ b/CONTRIBUTING.md
@@ -19,10 +19,12 @@
 ## Local tests
 
 ```bash
-scripts/test.sh shell docs installer bootstrap
+scripts/test.sh --help
+scripts/test.sh quick
 scripts/test.sh vim
 ```
 
+`scripts/test.sh quick` runs shell, docs, installer, and bootstrap checks without requiring Vim plugins.
 `scripts/test.sh vim` expects plugins to be installed under `~/.vim/plugged`.
 Use `STARTUP_LIMIT_MS=150 scripts/test.sh vim` to match CI's startup threshold.
 
diff --git a/scripts/test.sh b/scripts/test.sh
index 17f351e..f6b70ba 100755
--- a/scripts/test.sh
+++ b/scripts/test.sh
@@ -27,6 +27,29 @@ need() {
     }
 }
 
+usage() {
+    cat <<'EOF'
+Usage: scripts/test.sh [group...]
+
+Groups:
+  quick       shell, docs, installer, and bootstrap checks
+  shell       shell syntax, executability, and shellcheck
+  docs        markdownlint for project docs
+  installer   install.sh dry-run/configure-only profile checks
+  bootstrap   get.sh dry-run safety checks
+  vim         Vim smoke tests; requires plugins in ~/.vim/plugged
+  all         quick plus vim
+
+Options:
+  -h, --help  show this help
+  list        print group names, one per line
+EOF
+}
+
+list_groups() {
+    printf '%s\n' quick shell docs installer bootstrap vim all
+}
+
 check_shell() {
     step "Shell syntax and lint"
     need bash
@@ -194,20 +217,27 @@ check_vim() {
 
 run_group() {
     case "$1" in
+        quick)
+            check_shell
+            check_docs
+            check_installer_modes
+            check_bootstrap
+            ;;
         shell) check_shell ;;
         docs) check_docs ;;
         installer) check_installer_modes ;;
         bootstrap) check_bootstrap ;;
         vim) check_vim ;;
         all)
-            check_shell
-            check_docs
-            check_installer_modes
-            check_bootstrap
+            run_group quick
             check_vim
             ;;
+        list | --list) list_groups ;;
+        -h | --help) usage ;;
         *)
-            echo "Usage: scripts/test.sh [shell|docs|installer|bootstrap|vim|all]..." >&2
+            echo "Unknown test group: $1" >&2
+            echo >&2
+            usage >&2
             exit 1 ;;
     esac
 }