Legs · Bodyweight
Skater Hop
How to do the skater hop, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Plyometric
How to do it
Start standing on one leg with your knee slightly bent. Push off laterally to leap to the opposite side, landing on your other foot while allowing your free leg to cross behind your body. Use your arms to help balance and generate momentum. Immediately push off again to the other side, continuing to bound back and forth in a skating motion. Keep your chest up and land softly each time.
- 1Leap sideways from one leg to the other, landing softly; you should feel your glutes and hip abductors powering the movement
- 2Bend your knee on landing to absorb impact and keep your core engaged for balance
- 3Swing your arms for momentum and rhythm
Common mistakes
- Don't let your knee collapse inward or lose your balance on landing
- Avoid rushing; ensure each hop is controlled
- Don't land on a locked knee or stiff leg; keep it soft to protect your joints
Muscles worked
The skater hop mainly works the glutes, quads, and hamstrings, with the lower back and calves assisting.
- GlutesPrimary
- QuadsPrimary
- HamstringsPrimary
- Lower BackSupport
- CalvesSupport
Kovo programs the skater hop for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed April 2026.