How to do the Skater Hops
Skater Hops is a beginner multi-joint compound pushing exercise targeting the Cardiovascular System in the Cardio region. Performed using bodyweight, it falls under the cardio category. Secondary muscles engaged include Quadriceps and Hamstrings.
Skater Hops demonstration · © GymiaFit
Skater Hops at a glance
- Primary muscles
- Cardiovascular System
- Secondary muscles
- Quadriceps, Hamstrings, Glutes, Calves
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Skater Hops step by step
- 1Stand with your feet shoulder-width apart.
- 2Bend your knees slightly and jump to the right, landing on your right foot.
- 3As you land, swing your left leg behind your right leg and tap the ground with your left toes.
- 4Immediately jump to the left, landing on your left foot.
- 5As you land, swing your right leg behind your left leg and tap the ground with your right toes.
- 6Continue alternating sides, jumping and tapping the ground with each leg.
- 7Repeat for the desired number of repetitions.
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Skater Hops — questions
What muscles does the Skater Hops work?
The Skater Hops primarily targets the Cardiovascular System. It also recruits the Quadriceps, Hamstrings, Glutes, Calves as secondary movers.
What equipment do I need for the Skater Hops?
None — the Skater Hops uses your bodyweight only, so it works at home with nothing but floor space.
Is the Skater Hops suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Skater Hops?
Astride Jumps (male), Back And Forth Step, Bear Crawl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Skater Hops demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.