Exercise
Skater Hops
Also known as: skaters, lateral skater jumps, speed skater jumps
Skater Hops is a compound exercise for the quadriceps. Main target: quadriceps. Also works: gluteus maximus, gluteus medius, hamstrings and calves. No equipment needed — just your bodyweight.
Muscles worked
How to do it
- Stand on one leg with your knee slightly bent and your torso leaning a little forward.
- Push off sideways and jump laterally onto the other leg, swinging your arms across your body like a speed skater.
- Land softly on the outside leg, letting the free leg sweep behind you, and immediately push off in the opposite direction.
- Keep a steady rhythm and stay low throughout the set.
Similar exercises
Burpee
Bodyweight
Quadriceps
Running (Outdoor)
Bodyweight
Quadriceps
Bodyweight Squat
Bodyweight
Vastus lateralisVastus medialisRectus femoris
Timed Mountain Climbers
Bodyweight
Lower absRectus femoris
Bodyweight Walking Lunge
Bodyweight
Gluteus maximusVastus lateralis
Freehand Jump Squat
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Alternatives with other equipment
Dumbbell Burpee
Dumbbell
Quadriceps
Incline Treadmill Walk
Machine
Quadriceps
Squat on Bosu Ball
Other
Quadriceps
Band Leg Extension
Bands
Quadriceps
Barbell Squat
Barbell
Vastus lateralisVastus medialisVastus intermedius
Goblet Squat
Kettlebell
Vastus lateralisRectus femorisGluteus maximus
Add to a workout in LiftChat
LiftChat builds a program around it, suggests weights and sets, and tracks your progress. Free.