Skater Hops
Primary
Full Body
Secondary
Glutes, Quadriceps, Hamstrings
Equipment
None
Difficulty
Beginner
Type
Squat
Skater Hops
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Skater hops mimic the lateral movement pattern of speed skating, building single-leg power and stability in the frontal plane. This exercise develops hip, glute, and adductor strength while providing excellent cardio conditioning with minimal equipment.
When to use it
Use for conditioning or lateral movement training.
Who it's for
All levels wanting lateral cardio.
Stay low throughout the movement with a slight forward lean, just like a speed skater. Swing your arms across your body to generate momentum and maintain rhythm. Land softly on the ball of your foot with a bent knee, absorbing impact through your glute.
What muscles does the Skater Hops work?
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Step-by-step: Skater Hops
- 1
Stand on right leg, left leg slightly behind.
- 2
Hop laterally to left, landing on left leg.
- 3
Swing right leg behind you as you land.
- 4
Immediately hop back to the right.
- 5
Continue alternating in skating motion.
What are the best tips for the Skater Hops?
Swing arms across body for momentum.
Land softly with bent knee.
Stay low throughout movement.
Maintain rhythm like speed skater.
When to Use the Skater Hops
Use for cardio conditioning, lateral movement training, or as part of a dynamic warmup for sports requiring change of direction. Effective in circuit training or HIIT workouts. Program 3-4 sets of 20-30 total hops or integrate into time-based intervals.
Mistakes to watch for on the Skater Hops
Standing too upright.
Squatting patterns like the Skater Hops 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.
Squatting patterns like the Skater Hops 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.
Landing with straight leg.
Squatting patterns like the Skater Hops 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.
Losing rhythm and breaking the continuous skating motion.
Squatting patterns like the Skater Hops 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.
Who should do the Skater Hops?
All levels wanting lateral cardio.
How to Program the Skater Hops
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 20-30 total hops. Rest 30-45 seconds.
What are good alternatives to the Skater Hops?
Lateral Bound
Lateral Lunge
Jumping Jacks
Other Variations
- Skater Hop to Stick
- Skater Hop Over Line
- Touch-Down Skater
- Continuous Skaters
Frequently Asked Questions About the Skater Hops
The Skater Hops primarily targets the Glutes, Quadriceps, making it an effective exercise for full-body development. Secondary muscles worked during the Skater Hops include Hamstrings, Adductors, providing additional training stimulus. Stabilizer muscles engaged include Core, Ankle Complex.
Yes, the Skater Hops is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All levels wanting lateral cardio. Start with lighter weights to master proper form before progressing.
For the Skater Hops, the recommended approach depends on your goals. 3-4 sets of 20-30 total hops. Rest 30-45 seconds. For strength, use 6-10 per side. For muscle growth, perform 10-15 per side. For endurance, complete 20-30 per side.
Yes, the Skater Hops can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting full-body.
Good alternatives to the Skater Hops include: Lateral Bound, Lateral Lunge, Jumping Jacks. These exercises target similar muscle groups as the Skater Hops and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
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Safety Notes
- Start with smaller hops.
- Land softly.
- Use non-slip surface.