Skater hops are a lateral plyometric exercise where you jump sideways from one leg to the other, landing on a single leg each time — mimicking the motion of an ice skater. They build lateral power, hip stability, ankle stability, and cardiovascular conditioning.
Muscle Group
Calves, Cardio, Glutes, Plyometrics, Quadriceps
Equipment Required
Bodyweight
Type
Cardio
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Builds lateral power and agility
- Develops single-leg stability and balance
- Trains the gluteus medius and hip stabilizers
- Excellent cardiovascular conditioning
- Carries over to sports requiring lateral movement
- No equipment needed
How to perform
- Stand on your right leg with a slight knee bend. Left foot is off the floor behind you.
- Push off your right foot and hop laterally to the left, landing on your left foot.
- Land softly on your left foot with a bent knee. Your right leg swings behind your left.
- Absorb the impact through your left leg, then immediately push off and hop back to the right.
- Land on your right foot. Continue hopping side to side in a skating motion.
- Swing your arms naturally for balance and momentum.
- Aim for controlled, powerful hops — not sloppy speed.
- Perform for time (20 to 45 seconds) or reps (10 to 20 per side).
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Calves
Primary
Hamstrings
Primary
Quadriceps
Primary