About this exercise
A lateral plyometric exercise that mimics the explosive side-to-side stride of a speed skater. It builds single-leg power, hip stability, and cardiovascular conditioning while also improving lateral agility.
Speed Skater Hop
Step by step instructions, muscle activation and variants for the Speed Skater Hop.
EasyGlutesQuadriceps
How to Perform
- Stand on your right foot with a slight bend in your knee and hips pushed back slightly
- Push off explosively to the left, driving off your right leg
- Land on your left foot, absorbing the impact by bending your knee
- Tap your right toe lightly behind and to the side of your left foot
- Immediately push back off to the right
- Keep your torso leaned slightly forward and use your arms to drive momentum
- Continue alternating at a controlled, powerful pace
Muscle Activation
Primary
GlutesQuadriceps
Secondary
HamstringsOuter thighs
Common Mistakes
Common mistakes content is coming soon.
About the Speed Skater Hop
The Speed 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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