Primary
Plyometrics
Secondary
Glutes, Quadriceps, Hamstrings
Equipment
None
Difficulty
Beginner
Type
Squat
See how Skater Hop could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Skater hops provide a beginner-friendly introduction to lateral plyometrics while building hip stability and cardiovascular conditioning. The rhythmic side-to-side movement mimics the motion of speed skating, engaging your glutes and adductors with each hop.
When to use it
Use for conditioning, lateral movement training, or dynamic warm-ups.
Who it's for
All fitness levels. Great entry point for lateral plyometrics.
Stay low throughout the movement with your hips hinged back. Swing your arms across your body to generate momentum and land softly with a bent knee to absorb impact.
Browse all plyometrics exercises
Also targets: Glutes, Quadriceps, Hamstrings
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Stand on your right leg with left leg slightly behind.
Hop laterally to the left, landing on your left leg.
Swing your right leg behind your left as you land.
Immediately hop back to the right.
Continue alternating in a skating motion.
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.
Use skater hops for conditioning circuits, dynamic warm-ups, or as an entry point to lateral plyometrics. Program 3-4 sets of 10-15 total hops for conditioning, or use them as active rest between strength sets.
Standing too upright instead of staying low.
Squatting patterns like the Skater Hop coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Glutes carries the intended load.
Not using arms effectively for momentum.
Bouncing or using momentum during the Skater Hop makes the movement harder to control and can shift work away from your Glutes. Use a load you can move smoothly through the intended range.
Landing with a straight leg.
Squatting patterns like the Skater Hop coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Glutes carries the intended load.
Moving too fast and losing control.
Rushing through the Skater Hop makes it easier to lose position and harder to keep tension on your Glutes. Slow down enough to control both the lifting and lowering portions of each rep.
All fitness levels. Great entry point for lateral plyometrics.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 10-15 total hops. Rest 30-45 seconds between sets.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Skater Hop could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Skater Hop
The Skater Hop primarily targets the Glutes, Quadriceps, making it an effective exercise for plyometrics development. Secondary muscles worked during the Skater Hop include Hamstrings, Adductors, providing additional training stimulus. Stabilizer muscles engaged include Core, Ankle Complex.
Our library labels Skater Hop as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Skater Hop. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Skater Hop is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Skater Hop include: Lateral Bound, Split Jump, Squat Jump. These exercises target similar muscle groups as the Skater Hop and can be used as substitutes based on your equipment availability, gym setup, or training preferences.