Reps Only exercise

Skater Hop form, muscles worked, and workout tracking

The skater hop is a lateral plyometric exercise in which the athlete bounds sideways from one leg to the other, landing on the outside leg like a speed skater, training the glutes, quadriceps, and lateral hip stabilizers to produce and absorb frontal-plane force. Lifters and athletes use it to build lateral power, single-leg landing control, and change-of-direction ability, or as an intense conditioning movement in circuits.

Skater Hop illustration

How to do Skater Hop

  1. 1Stand on one leg in a quarter-squat athletic position with your chest up and arms ready to swing.
  2. 2Push off the outside edge of the stance foot and bound laterally, swinging your arms across your body for momentum.
  3. 3Land softly on the opposite foot with a bent knee and hip, letting the trailing leg sweep behind you like a skater.
  4. 4Stick each landing for a beat, keeping the knee tracking over the toes rather than caving inward.
  5. 5Exhale on each push-off and continue bounding side to side rhythmically for the prescribed reps or distance.

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Track Skater Hop in Plates

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