Skater Hops

Also known as: skater hop

Intermediate

Cardiovascular System

Body Weight

Every rep finishes as a single-leg landing, which trains the sideways hip and knee control that straight-ahead running never asks for.

How to do Skater Hops

Stand with your feet shoulder-width apart.
Bend your knees slightly and jump to the right, landing on your right foot.
As you land, swing your left leg behind your right leg and tap the ground with your left toes.
Immediately jump to the left, landing on your left foot.
As you land, swing your right leg behind your left leg and tap the ground with your right toes.
Continue alternating sides, jumping and tapping the ground with each leg.

Add to an AI Workout Plan All Cardio Exercises

Skater Hops Sets and Reps by Goal

Strength

4 sets of 6 reps per side jumping for maximum distance and sticking each landing for a full 2-3 seconds, 2 minutes rest.

Hypertrophy

Not a size builder. Three sets of 10 reps per side with 90 seconds rest works as power and landing practice alongside squats and lunges.

Endurance

6-8 rounds of 30 seconds of continuous hops with 30 seconds rest, shortening the hop distance as fatigue builds rather than losing control.

Common Skater Hops Mistakes

Letting the landing knee collapse inward toward the midline.

Land on the ball of the foot with the knee tracking over the second toe and the hip pushed back. If the knee caves, hop a shorter distance.

Landing stiff-legged and loud, which sends the impact straight into the ankle and knee.

Bend the knee and hip on contact and aim for a quiet landing you could hold still for a second before the next hop.

Bounding so far sideways that balance is lost and the trailing foot slams down for support.

Start with hops of about a foot and extend the distance only once every landing can be stuck on one leg.

Easier and Harder Than Skater Hops

Easier progression

Swing 360

Harder progression

Burpee

Swap Skater Hops For

Walking On Incline Treadmill

Walking On Stepmill

Jump Rope

Skater Hops — Frequently Asked Questions

How do you do the Skater Hops?

Stand with your feet shoulder-width apart. Bend your knees slightly and jump to the right, landing on your right foot. As you land, swing your left leg behind your right leg and tap the ground with your left toes. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Skater Hops work?

The Skater Hops primarily targets the cardiovascular system. It is classified as a cardio exercise and is performed with your bodyweight only.

How many sets and reps of the Skater Hops should I do?

For muscle growth: not a size builder. Three sets of 10 reps per side with 90 seconds rest works as power and landing practice alongside squats and lunges. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Skater Hops good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic cardio patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Skater Hops?

Try the Walking On Incline Treadmill, Walking On Stepmill or the Jump Rope. Each trains the cardiovascular system with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Skater Hops the same as the skater hop?

Yes. The Skater Hops is also commonly called the skater hop. Different gyms and training programs label it differently, but "skater hop" refer to this same movement.