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Upper Legs · Body Weight
Skater Hops
Skater Hops is an intermediate compound plyometric exercise that works the glutes (upper legs), with the abductors, calves and core assisting. It needs no equipment beyond your own body weight. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 9.8 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Plyometric
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 9.8 kcal
Primary muscles
- Glutes
- Quadriceps
Secondary muscles
- Abductors
- Calves
- Core
How to do Skater Hops
- Stand on one leg with a slight bend in the knee.
- Leap sideways and land softly on the other leg.
- Swing the free leg behind you and touch the floor lightly, or keep it lifted.
- Leap back to the other side and keep alternating.
Form tips
- Land softly and stick each landing.
- Swing your arms across your body for momentum.
Skater Hops alternatives
More glutes exercises
Skater Hops FAQ
What muscles does Skater Hops work?
Skater Hops mainly works the glutes in the upper legs. The abductors, calves and core work as secondary muscles.
What equipment do you need for Skater Hops?
None. Skater Hops is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Skater Hops should I do?
Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Skater Hops good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Skater Hops burn?
About 9.8 calories per minute for a person of around 70 kg, based on a MET value of 8. Ten minutes of work is roughly 98 calories; heavier people burn more.
What is a good alternative to Skater Hops?
Other exercises for the glutes include Plate Curtsy Lunge, Barbell Hip Thrust, Kettlebell Glute Bridge and Plate Glute Bridge to Chest Press.
For developers
Use Skater Hops in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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