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The HIT MethodAn independent guide to high-intensity training

Skater Jump: How to Do It, Muscles Worked and Easier Options

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The Skater Jump, also known as the skaters exercise, speed skaters, or skater hops, is an intermediate, high-impact movement that requires no equipment. You perform it by bounding side to side and landing on one leg, which builds lateral power and balance.

This exercise primarily targets your gluteus medius, gluteus maximus, and quadriceps. As you stabilize your body during each landing, your calves and core also work hard as supporting muscles.

Exercise data

Impact
High
Level
Intermediate
Equipment
None
Main muscles
gluteus medius, gluteus maximus, quadriceps
Also working
calves, core
Movement
Bounding side to side and landing on one leg
Low-impact swap
lateral step with a reach behind

How to do a skater jump

Stand with your feet hip-width apart and your knees slightly bent. Keep your chest up and engage your core.

  1. Push off your left foot to bound laterally to your right.
  2. Land softly on your right foot with your knee slightly bent to absorb the impact.
  3. Sweep your left leg behind your right leg without letting your left foot touch the floor.
  4. Swing your left arm forward and your right arm back to help maintain balance.
  5. Push off your right foot to bound laterally back to your left.
  6. Land softly on your left foot while sweeping your right leg behind you.
  7. Continue alternating sides in a fluid motion.

Form cues

  • Land softly with a bent knee.
  • Keep your chest up and looking forward.
  • Use your arms to drive the movement.
  • Focus on lateral distance over height.

Common mistakes

  • Landing with a stiff knee. Always land with a slight bend in your knee to absorb the impact. A straight leg places excessive stress on your joints.
  • Dropping your chest. Keep your torso upright and your eyes looking forward. Bending too far forward at the waist compromises your balance.
  • Taking steps instead of bounds. Push forcefully off your standing leg to create a jumping motion. You want to travel sideways through the air.
  • Resting the back foot. Keep your trailing foot hovering above the floor to challenge your stability. Only tap it down if you lose your balance.

Easier and harder versions

Easier

  • Perform a lateral step with a reach behind instead of jumping.
  • Tap your trailing foot lightly on the floor for extra balance.

Harder

  • Increase the distance of your lateral bounds.
  • Pause for two seconds on each landing to eliminate momentum.

Using it in intervals

When programming the Skater Jump into your high-intensity intervals, focus on maintaining a steady rhythm rather than rushing. Because this is a high-impact movement, fatigue will quickly challenge your balance and power. As you get tired during the later rounds of your workout, prioritize a soft landing and solid stability over the distance of your bounds. If your form begins to break down, switch to the low-impact alternative to finish your interval safely.

Formats that suit this move: Tabata Workout, 30/30 Intervals.

Impact note. This move involves jumping. If impact bothers your knees, ankles, back or pelvic floor, use the low-impact swap: lateral step with a reach behind.

Similar moves

When to stop and see a doctor

  • Sharp pain in your knees during takeoff or landing.
  • A twisting sensation or pain in your ankles.
  • Pinching or severe aching in your lower back.
  • Sudden hip pain when pushing off to the side.

This page is general information, not medical advice. If you have a heart condition, high blood pressure, joint problems, are pregnant or have been inactive for a long time, talk to your doctor before starting vigorous exercise.

How this page was made. Exercise data (impact, level, equipment, muscles) was compiled by our editors as a general anatomy and coaching guide. Text drafted with AI assistance and checked by the Training Desk; see how we write. Last checked October 2026.