The skater is a lateral plyometric exercise where you bound from one leg to the other in a side-to-side motion that mimics the stride of a speed skater. It builds lateral power, hip stability, ankle stability, and cardiovascular conditioning. It is functionally identical to skater hops.
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
- Trains the gluteus medius
- Excellent cardiovascular conditioning
- Carries over to skating and lateral movement sports
- No equipment needed
How to perform
- Stand on your right leg with a slight knee bend. Left foot off the floor behind you.
- Push off your right foot and bound laterally to the left, landing on your left foot.
- Land softly on your left foot with a bent knee. Right leg swings behind your left.
- Absorb the impact through your left leg.
- Immediately push off your left foot and bound back to the right, landing on your right foot.
- Continue bounding side to side in a skating motion.
- Swing your arms naturally for balance and momentum.
- Aim for controlled, powerful bounds. Perform for 30 to 45 seconds per set.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Calves
Primary
Hamstrings
Primary
Quadriceps
Primary