Primary
Plyometrics
Secondary
Glutes, Quadriceps, Hamstrings
Equipment
None
Difficulty
Beginner
Type
Squat
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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
See where Skater Hop fits in your weekly plan
We slot it into the right day with sets, reps, and progression you can follow.
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 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.
All fitness levels. Great entry point for lateral plyometrics.
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.
MySetPlan places Skater Hop inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
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Skater Hop
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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.
Yes, the Skater Hop is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All fitness levels. Great entry point for lateral plyometrics. Start with lighter weights to master proper form before progressing.
For the Skater Hop, the recommended approach depends on your goals. 3-4 sets of 10-15 total hops. Rest 30-45 seconds between sets. For strength, use 6-8 reps per side. For muscle growth, perform 10-12 reps per side. For endurance, complete 15-20 reps per side.
Yes, the Skater Hop can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting plyometrics.
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.