Skater Hops
Description
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
Equipment Required
Skater Hops Instructions
- 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).
Skater Hops Form & Visual
Skater Hops 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
Skater Hops Muscles Worked
- Gluteus maximus and medius
- Quadriceps
- Hamstrings
- Calves
- Adductors and abductors
- Core (anti-rotation)
Skater Hops Variations & Alternatives
- Skater (standing)
- Lateral Box Jump
- Jump Squat
- Skater Hops with Reach (touch floor on landing)
- Speed Skater (faster tempo)
- Skater Hops with Hold (3-sec pause on each leg)
