Skater Hops
Improve your lateral agility, balance, and leg power with Skater Hops. This dynamic cardio exercise strengthens your glutes, quads, and hamstrings, while
- Movement
- Compound
- Force
- Push
- Per set
- 2 min
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Skater Hops
Description
Skater Hops are a cardio exercise that strengthens the legs while improving balance and agility.
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How to do Skater Hops
- 01Setup
Stand with your feet hip-width apart, knees slightly bent, and arms relaxed at your sides. Maintain a tall posture with your core engaged.
- 02
Push off your left foot, driving laterally to the right while swinging your left leg behind your right, keeping it off the ground.
- 03
Land softly on your right foot, absorbing the impact by bending your knee and hip. Simultaneously, swing your left arm forward and right arm back to help with balance.
- 04
Immediately push off your right foot, driving laterally to the left, swinging your right leg behind your left without touching the ground.
- 05
Land softly on your left foot, mirroring the arm swing for balance. Continue alternating sides fluidly, moving from side to side in a controlled, rhythmic manner.
Tips
- Focus on soft, controlled landings by absorbing the impact through your knee and hip, preventing jarring on your joints and maintaining balance for the next hop.
- Actively use your arms to counterbalance your lateral movement; swing the arm opposite to your landing leg forward to enhance stability and momentum.
- Maintain a slight forward lean from your hips throughout the exercise, keeping your chest up to optimize balance and readiness for the explosive lateral push-off.
- Increase the distance of your lateral hop to challenge your power and agility, ensuring you still land with control and proper form.
Common mistakes
- Landing stiff-legged: This places excessive stress on your knees and ankles; actively bend your knee and hip upon landing to absorb the impact smoothly.
- Neglecting arm swing: This reduces balance and momentum; actively swing your arms in opposition to your leg movement to aid stability and power.
- Shallow lateral movement: This diminishes the exercise's effectiveness for agility; focus on pushing off with enough force to cover a significant lateral distance with each hop.
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Is Skater Hops good for beginners?
Skater Hops is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Skater Hops?
You need Body weight to perform Skater Hops. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Skater Hops?
Focus on soft, controlled landings by absorbing the impact through your knee and hip, preventing jarring on your joints and maintaining balance for the next hop. Actively use your arms to counterbalance your lateral movement; swing the arm opposite to your landing leg forward to enhance stability and momentum. Maintain a slight forward lean from your hips throughout the exercise, keeping your chest up to optimize balance and readiness for the explosive lateral push-off. Increase the distance of your lateral hop to challenge your power and agility, ensuring you still land with control and proper form.
What are common mistakes when doing Skater Hops?
Landing stiff-legged: This places excessive stress on your knees and ankles; actively bend your knee and hip upon landing to absorb the impact smoothly. Neglecting arm swing: This reduces balance and momentum; actively swing your arms in opposition to your leg movement to aid stability and power. Shallow lateral movement: This diminishes the exercise's effectiveness for agility; focus on pushing off with enough force to cover a significant lateral distance with each hop.
Related exercises
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Free · iPhone only · Available on the App Store