Target Muscle
Cardiovascular
Equipment
Body Weight
Difficulty
Intermediate
Category
Cardio
Skater Hops
Skater hops are a dynamic, lateral jumping exercise that targets the cardiovascular system while also engaging the lower body muscles. The movement mimics a speed skater's motion, helping to improve agility, coordination, and cardiovascular endurance.
Also Works
QuadricepsHamstringsGlutesCalves
How to Perform
- 1
Stand with your feet shoulder-width apart.
- 2
Bend your knees slightly and jump to the right, landing on your right foot.
- 3
As you land, swing your left leg behind your right leg and tap the ground with your left toes.
- 4
Immediately jump to the left, landing on your left foot.
- 5
As you land, swing your right leg behind your left leg and tap the ground with your right toes.
- 6
Continue alternating sides, jumping and tapping the ground with each leg.
- 7
Repeat for the desired number of repetitions.
Pro Tips
- •Land softly on the ball of your foot and immediately sink into a slight Single Leg Squat to absorb impact.
- •Swing your arms across your body in rhythm with each hop to generate momentum and improve balance.
- •Push off laterally, not upward. The goal is distance side to side, not height.
Common Mistakes
- •Landing with a stiff, locked-out knee, which increases impact on the joint and reduces power for the next hop.
- •Not reaching the trailing leg far enough behind, which limits the stretch on the glutes and reduces the exercise's effectiveness.
- •Hopping too quickly and sacrificing the single-leg landing stability, turning it into shuffling rather than skating.
Frequently Asked Questions
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