The skater hop is a lateral (side-to-side) jumping exercise, genuinely building single-leg landing control and lateral power alongside a cardiovascular challenge. You should be comfortable with the jump squat and have good single-leg balance before attempting this.
Plyometric (jumping) exercises place genuinely greater load on the joints than non-jumping movements and are not appropriate for everyone. This exercise does not treat any medical condition.
Keep breathing steadily and avoid holding your breath throughout the set.
Sets
2-3 sets
Reps
8-12 hops per side
Duration
Under 15 minutes
Rest
60-90 seconds between sets
Estimated completion time: Under 15 minutes for the full set of 2-3 sets, including rest between sets.
These are general, real starting points — not an automatic prescription for every user.
Reduce the hop distance significantly, or step laterally instead of hopping.
Increase the hop distance gradually, increase repetitions, or increase the pace within a genuinely controlled range.
Primary Muscles
Quadriceps, Gluteals
Secondary Muscles
Calves, Core
Movement Pattern
plyometric
This is a genuinely demanding, high-impact, single-leg landing exercise. Do not attempt this without first being comfortable with the jump squat and having good single-leg balance. Land on a surface with adequate grip and space to move laterally. Stop immediately if pain, joint instability, or concerning symptoms occur. If you are pregnant, have osteoporosis or a history of fragility fracture, have a joint replacement, or have been advised to avoid high-impact exercise, discuss whether this exercise is appropriate for you with your doctor first.
Suitability depends on the individual — this list isn't an absolute contraindication for everyone in these categories.
Goals
How often can I do this exercise?
A common starting point is 2-3 sessions per week with at least a day of rest for the same muscle group in between, but this depends on your overall programme, recovery, and goals — start conservatively and progress gradually.
Is this exercise safe if I have a current injury or health condition?
This exercise carries specific cautions for some people (see "Who Should Be Cautious?" above) — suitability depends on your individual situation, so check with your doctor or physiotherapist if any of those apply to you.
Is this exercise appropriate for a beginner, or should I build up to it first?
This is classified as advanced. Build comfort and control with the regression and any prerequisite movements first, rather than starting here.
References