Primary
Full Body
Secondary
Glutes, Quadriceps, Hamstrings
Equipment
None
Difficulty
Beginner
Type
Squat
Preview a first week that includes Skater Hops
MySetPlan shows you when to use Skater Hops, how many sets and reps to do, what to pair it with, and how to progress next week.
2-minute quiz · Unlock the full plan with a 7-day trial
Exercise guidance based on established strength-training principles and practical programming.
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.
Browse all full body exercises
Also targets: Glutes, Quadriceps, Hamstrings
See where Skater Hops fits — preview your first week
We slot it into the right day with sets, reps, and progression you can follow.
Stand on right leg, left leg slightly behind.
Hop laterally to left, landing on left leg.
Swing right leg behind you as you land.
Immediately hop back to the right.
Continue alternating in skating motion.
Swing arms across body for momentum.
Land softly with bent knee.
Stay low throughout movement.
Maintain rhythm like speed skater.
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.
Standing too upright.
Squatting patterns like the Skater Hops 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.
Squatting patterns like the Skater Hops coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Glutes carries the intended load.
Landing with straight leg.
Squatting patterns like the Skater Hops coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Glutes carries the intended load.
Losing rhythm and breaking the continuous skating motion.
Squatting patterns like the Skater Hops coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Glutes carries the intended load.
All levels wanting lateral cardio.
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.
MySetPlan places Skater Hops inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeMySetPlan picks the right exercises for your goals — like the Skater Hops — and builds them into a monthly program. Every set, every rep, planned out.
Preview My First Week2-minute quiz · Unlock the full plan with a 7-day trial
Skater Hops
Demo coming soon
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.