Skater Jump
The skater jump is a bodyweight plyometric exercise targeting the glutes through a lateral bounding movement. The side-to-side explosive motion develops lateral power, single-leg stability, and cardiovascular endurance.
How to do it
- Stand on your right foot with your left foot lifted slightly off the ground.
- Bend your right knee and push off explosively to jump laterally to the left.
- Land softly on your left foot, swinging your right leg behind you and reaching your right hand toward your left foot.
- Immediately push off your left foot and jump back to the right.
- Continue alternating sides in a continuous skating motion for the desired number of repetitions.
Form cues
- Push off forcefully through your whole foot to bound sideways.
- Land softly with a bent knee to absorb the impact.
- Keep your chest upright and core braced throughout the jump.
- Swing your trailing leg behind you for balance.
Breathing: Inhale as you prepare and load your legs, then exhale forcefully as you push off into the lateral jump.
Common mistakes
- Landing with a stiff knee, which places unnecessary stress on the joint and increases impact.
- Caving your landing knee inward, which can strain the knee ligaments and reduces stability.
- Rushing the movement without stabilizing, which makes it hard to maintain balance and control.
Muscles worked
Primary: glutes. Secondary: quads, hamstrings, calves, abductors.
Suggested sets & reps
Get fitter
3 sets × 10–14 dynamic reps, rest 60 s
Lose weight
3–4 sets × 12–16 total reps, rest 45–60 s
Build muscle
3 sets × 8–12 controlled reps per side, rest 90 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel sharp knee or ankle discomfort, ease off or switch to a gentler stepping alternative.
- If you are managing lower joint sensitivities, check with a professional before adding high-impact jumps.
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
How can I protect my knees during skater jumps?
Focus on landing softly with a bent knee, absorbing the impact through your muscles rather than locking your joints.
What should I do if I lack balance?
Reduce the distance of your jump and slow down the movement until you feel stable before trying to increase your speed.
Can I do skater jumps on a hard floor?
It is best to perform them on a cushioned mat or carpet to reduce impact stress on your ankles and knees.