Cardio Exercise · Body Weight
Skater Hops
Skater hops move from side to side, landing on one leg while the other leg sweeps behind it. The arms counterbalance the lateral hop. A trailing-toe tap can help with balance, but the demonstration does not require one on every landing.
Go to the movement stepsCheck your setup before you start
Skater hops move from side to side, landing on one leg while the other leg sweeps behind it. The arms counterbalance the lateral hop. A trailing-toe tap can help with balance, but the demonstration does not require one on every landing.
- Equipment and support: Clear floor space with a firm, non-slip surface.
- Stand with feet shoulder-width apart.
- Bend the landing knee and choose a hop distance you can control.
This summary uses the checked guidance on this page. Read the full movement steps and compare the demonstration before starting.
- Category
- Cardio
- Equipment
- Body Weight
- Movement focus
- Cardiovascular System
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Skater Hops
- Stand with feet shoulder-width apart.
- Hop laterally to the right, landing on the right foot.
- Bend the right knee while sweeping the left leg behind the right.
- Hop laterally to the left, landing on the left foot.
- Bend the left knee while sweeping the right leg behind the left.
Quick Exercise Facts
Compare the support setup
Choose the guide that matches your equipment and support points.
- Ski stepAlternates the feet forward and backward rather than hopping sideways.
Cardio Pacing & Duration
Begin with a short bout you can complete while maintaining the demonstrated movement. Use time, distance or manageable repetitions appropriate to the activity, then build duration gradually before increasing effort.
For moderate aerobic effort, you can generally talk but not sing. Machine levels, speeds and calorie estimates are not interchangeable between people or equipment.
Technique & Form Tips
The direction is sideways and each landing is mainly supported by one leg. The free leg sweeps behind rather than switching into a forward-and-back split stance.
Common Mistakes to Avoid
- Landing with a stiff knee: Bend the landing knee and choose a hop distance you can control.
- Reaching too far sideways: Shorten the hop if you cannot settle over the landing foot.
- Treating toe taps as compulsory: A light trailing-toe touch is an optional balance aid, not a required element of every demonstrated repetition.
How to Breathe During This Exercise
Breathe steadily throughout the movement. Slow down or pause if you cannot maintain your breathing and technique.
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Comfort and Control
Stop if the movement causes pain. If you have an existing condition, ask a qualified professional about an appropriate exercise and range. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: CDC on aerobic activity intensity. Follow the specific movement steps above for this variation.
Cardio Training Focus
The Skater Hops is a conditioning activity. Follow its specific movement steps and choose a pace you can control; the cardiovascular system is a training focus, not a single muscle to squeeze or isolate.
More Cardio Exercises
Astride Jumps with Side Arm Raises
Alternating Step-Back with Floor Reach
Bear Crawl with Knees Off the Floor
Burpee without a Push-Up
Fan Bike with Moving Handles
Dumbbell Burpee
Related trunk movements
Alternating High-Knee Running
Seated Arm Ergometer
Wall-Supported High Knees
Jack Burpee with a Plank Jack
Straddle Jack Jump
Jump Rope
FAQ
- How should I pace the Skater Hops?
- Begin at an effort that lets you maintain the demonstrated movement. For moderate aerobic effort, the CDC talk test means you can generally talk but not sing. Pace and duration depend on your experience, fitness and the activity; a machine's level is not a universal intensity.
- What equipment do I need for the Skater Hops?
- You do the Skater Hops with Clear floor space with a firm, non-slip surface. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Skater Hops?
- Watch for landing with a stiff knee: Bend the landing knee and choose a hop distance you can control.. Reduce the effort or stop if you cannot maintain the setup.
- How long should I perform the Skater Hops?
- Use a manageable bout of time, distance or repetitions suited to the activity. Start short, then build duration gradually before adding harder effort. Continuous machine work and short bodyweight circuits need different pacing; there is no single sets-and-reps target for all cardio movements.