Skater Hop
Cardio & Conditioning · full · intermediate
Start
FinishHow to do it
Push off one leg and bound sideways onto the other, letting the trailing leg sweep behind you, and land softly on a bent knee holding the balance for a beat before bounding back.
Muscles worked
Primary: full · Also works: glutes, quads, calves
Equipment
No equipment
Common mistakes
- Landing with the knee caving inward — the knee must track over the middle of the foot
- Bounding so far that you crash-land and have to hop to recover
- Staying upright and stiff instead of sinking into the landing leg to absorb the force
Variations
- Lateral step instead of a hop for a no-impact version
- Tap the floor with the free hand on each landing
- Hold the single-leg landing for three seconds
Can't do this one? Swap it for
Take care: ABROFIT automatically removes this movement for anyone who has flagged a knee or ankle problem. If that's you, use one of the swaps above and speak to a physio before loading it.
Related exercises
- Burpeefull
- Jumping Jackfull
- Sun Salutation (Surya Namaskar)full
- World's Greatest Stretchfull
- Shadow Boxing — Combinationsfull
- Heavy Bag Roundsfull
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