Skater Hops
Also called skaters, skater jumps, speed skaters
Quick answer
Skater hops are a side-to-side bounding exercise: you leap sideways from one foot to the other, landing softly on a bent knee while the trailing leg sweeps behind you. They train the quads, glutes and calves and quickly raise your heart rate.
Written by the GymStreak coaching team · Updated
Muscles worked
Primary
How to do Skater Hops
- 1
Stand width your feet hip width apart and your toes pointing forwards. This is the starting position.
- 2
Shift your weight onto your left leg and flex your left knee slightly, raising your right foot away from the floor and slightly behind you by flexing at the knee.
- 3
Jump from your left foot laterally a short distance by rapidly extending at the knee, landing on your right foot and flexing at the knee slightly. As you transition from your left foot to your right, your left leg should swing behind your right foot slightly as if you were ice skating.
- 4
Once you have achieved the position at the end of point 3, repeat the movement described above but in the opposite direction.
- 5
The act of hopping from left foot to right and then back again to the left, is equal to one repetition. Repeat for as many reps as necessary.
Form cues
- Land on the ball of your foot and let the heel settle as you bend.
- Sink into your hip and knee on every landing before pushing off again.
- Keep the landing knee pointing over your toes, not caving inward.
- Sweep the trailing leg behind the landing leg, hovering or lightly tapping down.
- Swing your arms across your body to help drive each jump.
Breathing: Keep a steady, rhythmic breath going through the whole set, and don't hold it on the push-off or the landing.
Common Skater Hops mistakes
Landing stiff-legged with a loud thud
Bend your hip and knee as your foot touches down so the landing is quiet and controlled.
Knee caving inward on the landing leg
Aim the knee over your second and third toes and shorten the hop until you can hold that line.
Jumping for distance before you can stick landings
Start with small hops and pause briefly on each landing, then widen the jump as your balance improves.
Standing bolt upright between hops
Hinge slightly forward with your chest over the landing knee, like a speed skater, so your hips and thighs load up.
Sets and reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Conditioning | 3–5 rounds | 20–40 s work | 20–60 s |
| PowerHold each landing for a second | 3–5 | 5–8 each side | 1–2 min |
Starting ranges in line with the ACSM guidance on resistance training. Pick a load you can lift with good form for every rep, and add weight or reps gradually.
Skater Hops variations and alternatives
Variations
- Skater step
Step sideways instead of jumping to learn the pattern without any impact.
- Skater hop with a stick
Freeze for two seconds on each landing to build balance and landing control.
- Lateral bound
Fewer, longer and more explosive jumps for power rather than conditioning.
Alternatives
- Curtsy Lunges
Similar crossing-behind leg pattern with no impact, good if jumping bothers your knees.
- Jumping Lunges
Another plyometric leg exercise, moving forward and back instead of side to side.
- Side Step Squats
Trains lateral leg strength at a slower, strength-focused pace.
- High Knees
A simple on-the-spot option when you want conditioning in a small space.
Skater Hops FAQ
What muscles do skater hops work?
Skater hops mainly work the quadriceps and glutes, which absorb each landing and drive the next jump. The calves, hamstrings and inner-thigh adductors also contribute, and the sideways motion makes the muscles around the hip work to keep your knee and pelvis steady. Because you keep moving, your heart rate climbs quickly too.
Are skater hops good for beginners?
Yes, if you scale them. Start with skater steps that keep one foot on the floor, or small hops where the trailing foot taps down for balance. Once you can land quietly with your knee in line with your toes, make the hops wider and quicker. Skip the jumping version if landing causes pain in a knee or ankle.
Are skater hops cardio or strength training?
Mostly cardio and conditioning. Done continuously for 20–40 s they work well as intervals in a circuit. Done as a few long bounds with a held landing, they become a power drill. They build some single-leg control, but loaded exercises such as lunges or split squats are a better choice for building leg strength and muscle.
How can I make skater hops harder?
Jump farther, move faster, or sink deeper into each landing. You can also hold every landing for two seconds without letting the trailing foot touch the floor, which makes the standing leg and hip work much harder. Change one thing at a time so your landings stay soft and your knee keeps tracking over your toes.
Sources
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