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Skater Hops
A bodyweight plyometric exercise mimicking lateral skating movements that targets glutes, quads, and hamstrings to improve power, agility, balance, and endurance; used in HIIT and warm-ups.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Quads
Secondary Muscles
Abs, Obliques, Adductors, Abductors
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max, Glute Medius
Quads
8/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Hamstrings
7/10Biceps Femoris, Semitendinosus, Semimembranosus
Calves
6/10Gastrocnemius, Soleus
Abs
5/10Rectus Abdominis
Obliques
5/10External Obliques
Adductors
4/10Adductor Magnus
Abductors
4/10TFL
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand in an athletic stance with feet shoulder-width apart, knees slightly bent, chest up, and arms ready to swing for momentum.
- Shift weight to one foot and push off explosively to leap laterally to the opposite side.
- Land softly on the opposite foot, bending the knee into a quarter squat while crossing the other leg behind.
- Swing arms across body for balance and momentum.
- Immediately push off the landing foot to leap back to the starting side.
- Alternate sides continuously, maintaining rhythm and control.
Coaching Tips
Form Cues
- Land softly on ball of foot
- Keep core tight
- Drive hips laterally
- Knees track over toes
- Swing arms for momentum
Breathing
Exhale as you push off and leap; inhale as you land and prepare for the next hop. Brace core throughout.
Tempo
1-0-1
Range of Motion
Leap laterally to a distance where you can land in a controlled quarter squat on one foot, with the crossing leg lightly touching if needed; avoid excessive height or distance.
Safety
Safety Notes
- Prioritize form over speed to avoid joint stress
- Start with shorter distances for beginners
- Engage core to protect spine
- Ensure proper foot alignment to prevent twists
- Consult professional for pre-existing knee or ankle issues
Spotting
No spotting required; perform in open space away from obstacles.
Common Mistakes
- Landing with locked knees
- Leaning too far forward
- Twisting ankles on landing
- Jumping too high initially
- Poor arm coordination
When to Avoid
- Acute knee or ankle injuries
- Hip instability
- Balance disorders
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip abduction range
- Single-leg balance
Build Up First
- Basic squat form
- Lateral lunge competency
- Plyometric jump foundation
Also known as
Skater Jumps, Speed Skaters
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