Skater Hop
Primary
Plyometrics
Secondary
Glutes, Quadriceps, Hamstrings
Equipment
None
Difficulty
Beginner
Type
Squat
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For training your plyometrics, the Skater Hop is a solid beginner-level squat pattern movement in the plyometric category. Use for conditioning, lateral movement training, or dynamic warm-ups.
Everything You Need to Know About the Skater Hop
The Skater Hop is a good for beginners exercise that targets your Glutes and Quadriceps. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for conditioning, lateral movement training, or dynamic warm-ups. This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels. Great entry point for lateral plyometrics. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Skater Hop — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Skater Hop?
- 1
Stand on your right leg with left leg slightly behind.
- 2
Hop laterally to the left, landing on your left leg.
- 3
Swing your right leg behind your left as you land.
- 4
Immediately hop back to the right.
- 5
Continue alternating in a skating motion.
What are the best tips for the Skater Hop?
Swing your arms across your body to generate momentum.
Land softly with a bent knee to absorb impact.
Keep your hips low throughout the movement.
Maintain a steady rhythm like a speed skater.
Common Skater Hop mistakes
Standing too upright instead of staying low.
Squatting patterns like the Skater Hop load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Glutes absorb the work.
Not using arms effectively for momentum.
Bouncing or using momentum during the Skater Hop takes work away from your Glutes and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Landing with a straight leg.
Squatting patterns like the Skater Hop load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Glutes absorb the work.
Moving too fast and losing control.
Rushing through the Skater Hop reduces the time your Glutes spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Skater Hop — who it's best for
All fitness levels. Great entry point for lateral plyometrics.
How to Program the Skater Hop
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 10-15 total hops. Rest 30-45 seconds between sets.
What are good alternatives to the Skater Hop?
Lateral Bound
Split Jump
Squat Jump
Other Variations
- Skater Hop to Stick
- Skater Hop Over Line
- Weighted Skater Hop
- Continuous Skater Hops
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Skater Hop — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Start with smaller hops.
- Land softly with bent knee.
- Perform on non-slip surface.