Skater Hops
- Intermediate
- Home
- Cardio
Skater hops leap you sideways from a slight squat on one leg to landing softly on the other, arms swinging and the free leg trailing behind for balance. The repeated side-to-side bounding trains the quads, glutes and calves while forcing quick direction changes under load. Intermediate trainees use it at home or in cardio work for time, mostly as a finisher.
- Muscles
- Quads, Glutes, Calves
- Equipment
- Bodyweight
- Logged as
- Time
How to
- Stand on one leg in a slight squat.
- Leap sideways onto the other foot.
- Swing your arms and let the free leg trail behind.
- Land softly and keep hopping side to side.
Form cues
- Land on a bent knee to absorb impact.
- Keep your chest up and eyes forward.
- Breathe in a steady rhythm as you hop.
Common mistakes
- Landings are stiff-legged and hard on impact. Bend your knee to cushion every landing.
- Upper body twists instead of staying square. Keep your shoulders facing forward throughout.
- Hops rush faster than control allows. Slow the pace until each landing feels stable.
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