Exercise guide
Skater Hops
- Intermediate
- Compound
- Timed hold
- Cardio
Skater Hops are a dynamic plyometric exercise that builds lateral power, coordination, and single-leg stability while heavily engaging the glutes and core. This movement mimics the stride of a speed skater to improve athletic explosiveness and cardiovascular endurance.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart, knees slightly bent, and core engaged.
- Shift your weight onto your right leg, lifting your left foot slightly off the ground.
- Keep your chest upright and your gaze forward to maintain balance.
How to do it
- Push off your right foot to leap laterally to the left, landing softly on your left foot.
- As you land, allow your right leg to swing behind your left leg and across your midline while bending your left knee to absorb the impact.
- Exhale as you immediately push off the left foot to leap back to the right side.
- Maintain a continuous, rhythmic tempo, using your arms in a running motion to drive momentum and balance.
Form checklist
- Land softly on the mid-foot and sink into the hip to protect the joints.
- Keep your chest up and avoid excessive rounding of the lower back.
- Ensure the landing knee tracks directly over the toes and does not collapse inward.
- Keep the trailing foot off the floor throughout the movement to maximize stability demands.
Pro tips
- Focus on 'sticking' the landing for a fraction of a second to maximize glute medius activation and balance.
- Drive your arms aggressively across your body to engage the obliques and generate more lateral distance.
Make it harder
- Increase the lateral distance of each jump to maximize power output.
- Touch the floor with the hand opposite your landing leg to increase the range of motion and glute stretch.
Frequently asked
- What muscles does the skater hops work?
- The skater hops primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs as secondary muscles.
- What equipment do you need for the skater hops?
- The skater hops requires no equipment — just your body weight.
- Is the skater hops good for beginners?
- The skater hops is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.