Skater Hops
Primary
Full Body
Secondary
Glutes, Quadriceps, Hamstrings
Equipment
None
Difficulty
Beginner
Type
Squat
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Use for conditioning or lateral movement training. The Skater Hops — a plyometric squat pattern movement — is one of the most effective ways to train your full body, with secondary work on your Hamstrings and Adductors.
Everything You Need to Know About the Skater Hops
The Skater Hops 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 or lateral movement training. This timing makes the most of your workout and helps you get better results. Who is this for? All levels wanting lateral cardio. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Skater Hops work?
Primary
Secondary
Stabilizers
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.
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 - this is a common issue that reduces exercise effectiveness.
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
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Skater Hops — 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.
- Use non-slip surface.