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Skater Hop

Step by step instructions, muscle activation and variants for the Skater Hop.

MediumGlutesQuadriceps

About this exercise

A lateral plyometric drill that mimics the side-to-side bounding motion of downhill skiing, developing explosive leg power, lateral agility, and single-leg balance. The alternating hops challenge the glutes, quads, and stabilizers while the arm swing reinforces the athletic skiing pattern.

How to Perform

  • Stand on your right foot with a soft bend in the knee and a slight forward lean at the hip
  • Push off explosively to the left, hopping laterally onto your left foot
  • Land softly on the left foot with a bent knee, letting your right leg swing behind and across
  • Simultaneously swing your arms across your body as a skier would for balance
  • Without pausing, push off the left foot and hop back to the right side
  • Continue alternating sides for the desired number of reps

Muscle Activation

Primary
GlutesQuadriceps
Secondary
HamstringsCalvesOuter thighs

About the Skater Hop

The Skater Hop is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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