Skater Hops

cardiovascular systemcardiobody weight

Learn how to do the Skater Hops with proper form and technique. This body weight exercise primarily targets your Cardiovascular System, with secondary emphasis on Quadriceps, Hamstrings, Glutes, Calves.

Skater Hops exercise demonstration showing proper form

How to Do the Skater Hops

Follow these steps to perform the Skater Hops with correct form:

  1. 1Stand with your feet shoulder-width apart.
  2. 2Bend your knees slightly and jump to the right, landing on your right foot.
  3. 3As you land, swing your left leg behind your right leg and tap the ground with your left toes.
  4. 4Immediately jump to the left, landing on your left foot.
  5. 5As you land, swing your right leg behind your left leg and tap the ground with your right toes.
  6. 6Continue alternating sides, jumping and tapping the ground with each leg.
  7. 7Repeat for the desired number of repetitions.

Skater Hops Muscles Worked

Primary

cardiovascular system

Secondary

quadricepshamstringsglutescalves

Exercise Details

Equipment
body weight
Body Part
cardio
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
1–2 days
Weekly Frequency
3–5 sessions per week
Why
Cardiovascular exercise creates primarily metabolic fatigue rather than significant muscle damage. Most healthy adults can recover in 1–2 days, allowing 3–5 sessions per week (ACSM, 2018).

Which Workout Splits Include Skater Hops?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

A

Any split

Cardio / conditioning day

F

Full Body

Finisher or standalone session

Training Day Types:cardio

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Frequently Asked Questions

What muscles does the Skater Hops work?

The Skater Hops primarily targets your Cardiovascular System. Secondary muscles worked include Quadriceps, Hamstrings, Glutes, Calves. This makes it an effective exercise for developing your cardio.

Do I need equipment for the Skater Hops?

No. The Skater Hops is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.

How do I perform the Skater Hops with proper form?

Start by Stand with your feet shoulder-width apart. Bend your knees slightly and jump to the right, landing on your right foot. As you land, swing your left leg behind your right leg and tap the ground with your left toes. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

How often should I do the Skater Hops?

For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 3–5 sessions per week. Cardiovascular exercise creates primarily metabolic fatigue rather than significant muscle damage. Most healthy adults can recover in 1–2 days, allowing 3–5 sessions per week (ACSM, 2018).

Which workout splits is the Skater Hops best for?

The Skater Hops fits well into the following training splits: Any split (Cardio / conditioning day), Full Body (Finisher or standalone session). It is classified as a cardio movement.

Track Skater Hops in Cora

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