PlanWorkouts

Exercise 3361 · REF zfNHMN9

Skater Hops exercise animation

Skater Hops

Category
Cardio
Equipment
Body Weight
Target
Cardiovascular System

Skater hops are lateral bounds from one leg to the other, training the glute medius and adductors to control side-to-side force the way running and cutting sports demand but straight-ahead cardio never touches. The landing is the whole point — control it, don't just survive it, or you're building bad landing habits instead of strength. It doubles as conditioning and single-leg stability work in the same movement.

How to Do the Skater Hops

  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.

Muscles Worked

The Skater Hops primarily targets the Cardiovascular System, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Glutes, Calves.

More Cardio Exercises

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More Cardiovascular System Exercises

Half Knee Bends (male) Half Knee Bends (male) Body Weight · Cardiovascular System High Knee Against Wall High Knee Against Wall Body Weight · Cardiovascular System Jack Burpee Jack Burpee Body Weight · Cardiovascular System Jack Jump (male) Jack Jump (male) Body Weight · Cardiovascular System Jump Rope Jump Rope Rope · Cardiovascular System Mountain Climber Mountain Climber Body Weight · Cardiovascular System

Equipment Alternatives

Don't have body weight? These target the same cardiovascular system with different equipment.

Cycle Cross Trainer Cycle Cross Trainer Leverage Machine · Cardiovascular System Dumbbell Burpee Dumbbell Burpee Dumbbell · Cardiovascular System Jump Rope Jump Rope Rope · Cardiovascular System Stationary Bike Run V. 3 Stationary Bike Run V. 3 Stationary Bike · Cardiovascular System

FAQ

What muscles does the Skater Hops work?
The Skater Hops primarily targets the cardiovascular system, with the quadriceps and hamstrings, glutes, calves assisting.
What equipment do I need for the Skater Hops?
The Skater Hops is done with no equipment — just body weight.
What's a good alternative to the Skater Hops?
If you don't have access to the space or setup it needs, the Cycle Cross Trainer targets the same cardiovascular system using leverage machine instead.