Skater Hops
Skater hops are a plyometric bodyweight exercise targeting the quads and glutes through explosive lateral jumping. The single-leg landing improves balance, coordination, and lateral movement mechanics while building lower body power.
How to do it
- Stand on your right leg with a slight knee bend.
- Push off your right foot and hop laterally to land on your left foot.
- Land softly on your left foot with a bent knee to absorb the impact.
- Immediately push off to the right and land on your right foot.
- Continue hopping side to side in a skating motion.
- Repeat for the desired number of repetitions or duration.
Form cues
- Keep your chest up and core braced.
- Land softly with a bent knee to absorb force.
- Push powerfully off the outside foot to change direction.
- Keep your back foot elevated or lightly touching for balance.
Breathing: Inhale as you prepare to push off, and exhale firmly as you leap to the opposite side.
Common mistakes
- Landing with a stiff, straight leg which places too much stress on the knee joint.
- Looking down at your feet instead of keeping your gaze forward to maintain balance.
- Making the jump too wide before you have built up the necessary stability and strength.
Muscles worked
Primary: quads. Secondary: glutes, calves, adductors.
Suggested sets & reps
Get fitter
3-4 sets x 30 seconds continuous movement, rest 60 seconds
Lose weight
3 sets x 12-16 total reps, rest 45 seconds
Build muscle
3 sets x 8-10 reps per side, rest 60 seconds
Easier, harder & alternatives
Take care if…
- If you feel sharp knee or ankle discomfort, ease off and choose a gentler option.
- If you have current lower-body joint injuries, check with a professional before attempting high-impact plyometrics.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Are skater hops safe for beginners?
Because they involve high-impact lateral jumping, they are best suited for those with a baseline of lower-body strength. Beginners can start with lateral lunges instead.
How can I protect my knees during skater hops?
Focus on landing softly with a deeply bent knee and hip, absorbing the shock like a spring rather than landing stiffly.
Where should I feel this exercise?
You should feel your outer glutes, quads, and calves working hard to stabilize and propel you.