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Exercises/Skater Hops
PlyometricsBeginner

Skater Hops

Rhythmic side-to-side hops from one leg to the other, mimicking a speed skater. Builds lateral coordination, balance and conditioning.

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Primary muscles

  • Gluteus Medius
  • Glutes (Gluteus Maximus)
  • Quadriceps

Secondary muscles

  • Adductors
  • Calves (Gastrocnemius)
  • Cardiovascular System
Sets
3–4
Duration
20–40 sec
Rest
30–60s

How to perform

Skater Hops movement

Main muscles working (thicker lines)

Starting position

Stand on your right leg with a slight bend in the knee and the left foot lifted behind you.

  1. 1

    Hop sideways to the left, landing softly on the left foot.

  2. 2

    Let the right foot swing behind the left without touching down.

  3. 3

    Swing your arms across the body for balance.

  4. 4

    Hop back to the right and continue alternating at a steady rhythm.

Breathing: Breathe rhythmically in time with the hops.

Coaching tips

  • Soft landings

  • Hips back, chest forward

  • Arms swing across

Common mistakes

  • Landing with a straight knee

  • Knee collapsing inward

  • Hopping too far to control

Safety notes

  • Keep hops short until you can land each side with control.

Details

Body parts
Lower Body · Hips
Equipment
Bodyweight
Movement
Jump · Conditioning
Exercise type
Plyometric
Training goals
Conditioning · Balance · Athletic Performance

Sets, reps and rest are general guidance — adjust to your goals and experience.

Easier Variations

  • Lateral ShuffleBeginner→

Harder Variations

  • Diagonal BoundIntermediate→
  • Lateral BoundIntermediate→

Similar Exercises

  • Lateral Cone HopBeginner→
  • Roller SkatingIntermediate→
  • Single-Leg Lateral HopIntermediate→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.