Skater Hops

Skater Hops


Skater hops are a plyometric exercise that involves jumping from side to side, mimicking the movement of a skater on ice. This exercise targets the lower body, particularly the glutes, quads, and calves, while also improving balance and coordination.

Muscle Group

Equipment Required

Skater Hops Instructions

  1. Stand with your feet shoulder-width apart and your arms at your sides.
  2. Shift your weight onto your left foot and lift your right foot off the ground.
  3. Bend your left knee and jump to the right, landing on your right foot.
  4. Immediately shift your weight onto your right foot and lift your left foot off the ground.
  5. Bend your right knee and jump to the left, landing on your left foot.
  6. Continue hopping back and forth for the desired number of repetitions or time.

Skater Hops Form & Visual

Skater Hops

Skater Hops Benefits

  • Improves balance and coordination
  • Strengthens leg muscles, including quadriceps, hamstrings, and glutes
  • Increases cardiovascular endurance
  • Helps with agility and quickness
  • Can be done anywhere with no equipment needed

Skater Hops Muscles Worked

  • Quadriceps
  • Hamstrings
  • Glutes
  • Calf muscles
  • Core muscles

Skater Hops Variations & Alternatives

  • Single-leg skater hops
  • Skater hops with a medicine ball
  • Skater hops with a resistance band
  • Skater hops with a lateral jump
  • Skater hops with a 180-degree turn