Skater Hop
Also known as: skater hops, skater jumps, speed skaters, skaters exercise, speed skater jumps, lateral skater hops
- Primary muscleCardio
- EquipmentBodyweight
- DifficultyIntermediate
- TypeCardio · Explosive
- Secondary muscles
- Quads, Hamstrings, Glutes, Calves
- Body part
- Cardio
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Cardio
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Bounding sideways from foot to foot mimics a speed skater's push, pairing lateral power with a single-leg landing on every rep. Widen each hop to bias power or quicken the tempo to bias conditioning; the trailing-leg sweep behind the plant foot is what keeps the balance demand honest either way.
How to do the Skater Hop
- Stand with your feet shoulder-width apart.
- Bend your knees slightly and jump to the right, landing on your right foot.
- As you land, swing your left leg behind your right leg and tap the ground with your left toes.
- Immediately jump to the left, landing on your left foot.
- As you land, swing your right leg behind your left leg and tap the ground with your right toes.
- Continue alternating sides, jumping and tapping the ground with each leg.
- Repeat for the desired number of repetitions.
Tip: Swing the arms back as you dip, then throw them up hard as you leave the ground.
Muscles worked
Primary
Cardio · Cardio
Repeated jumps in circuits push the heart rate up quickly, though for pure power work the rest should be long enough to keep this from being the limiting factor.
Secondary
- Quads — The quads produce most of the takeoff force and absorb most of the landing, so a few sets can leave them surprisingly sore.
- Hamstrings
- Glutes — The glutes fire hard to extend the hips at takeoff, especially on broad jumps where you cover distance.
- Calves — The calves add the final snap at the ankle on takeoff and cushion the first contact when you land.
Common mistakes
- Landing stiff-legged — a loud landing means the joints took the force; land softly on the balls of the feet and let the knees and hips bend to absorb it.
- Knees caving on landing — keep the knees tracking over the toes both on takeoff and landing, and widen the stance slightly if they cave.
- Treating jumps as conditioning — a jump is a power exercise, so rest fully between reps; if you are gasping, you are doing something else.
- Box too high — a tall box that requires tucking the knees to the chest just tests hip mobility; use a box you can land on with a quarter squat.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Warm-up | 3–5 min easy | None |
| Conditioning | 6–10 × 30 s hard / 60 s easy | Built in |
| Endurance | 15–30 min steady | None |
Jumps go at the start of a session after the warm-up and before heavy lifting, when the nervous system is fresh. Three to five reps of box jumps before squats is a common pairing.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Skater Hop work?
The Skater Hop primarily works the cardio. It also involves the quads, hamstrings, glutes and calves, which assist the movement and stabilise the joints.
Is the Skater Hop good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Skater Hop with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Skater Hop?
If you cannot do the Skater Hop, try the Scissor Jump, the Jump Rope or the Arms to Sides Jumping Jack. Each of them trains the cardio through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Skater Hop, a sensible starting point is warm-up: 3–5 min easy; conditioning: 6–10 × 30 s hard / 60 s easy; endurance: 15–30 min steady. Put intervals after strength work or on a separate day so they do not eat into your lifting.
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