Also known as: skater jumps, speed skaters, side skaters, skater hops, lateral skaters

What is Lateral Skater Jumps?

Lateral Skater Jumps are an easy lateral plyometric bodyweight exercise that develops quadriceps, glutes and calves while improving balance and lateral power. Perform controlled side-to-side hops, land softly on the standing leg, and use explosive pushes to maintain rhythm.

How to Do Lateral Skater Jumps

  1. Starting stance: Stand hip-width apart with knees slightly bent, chest up, and core engaged to prepare for lateral movement and absorb impact.
  2. Weight shift: Shift weight onto your left leg and lift the opposite foot slightly off the ground, keeping hips level and shoulders squared.
  3. Explosive push: Bend the standing knee and push forcefully through the midfoot to jump laterally, swinging the free leg to help momentum.
  4. Soft landing: Land softly on the opposite foot with a slight knee bend, absorb impact through hips and knees, and immediately prepare to push off again.
  5. Controlled rhythm: Maintain a steady rhythm and full range each rep; reduce distance or step-touch if balance or form breaks to avoid injury.

Muscle Groups

Calves, Glutes, Quadriceps

Description

Start standing with your legs hip-width apart, with hips and knees slightly bent.

Shift your weight onto left leg and pick your right foot up from the ground.

Bend your left (standing) knee to lower your hips a few inches, then push explosively off your standing left foot to jump to the right side landing on your right leg.

Bring your left leg towards your right ankle without it touching the floor.Repeat to the other side; you should jump as far as possible so that when you land, you immediately take off again to the other side.

Repeat for required amount of repetitions for each side.
Movement Group: Legs
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of lateral skater jumps?

Lateral skater jumps boost lateral power, balance, and hip stability while engaging quadriceps, glutes and calves. They also raise heart rate for cardio and calorie burn, require no equipment, and translate to improved agility for sports and daily lateral movements.

What common mistakes should I avoid?

Avoid collapsing the knee inward, landing with a stiff leg, or letting hips drop. Overreaching beyond control increases injury risk. Use soft landings, controlled arm drive, and reduce jump distance if balance or form deteriorates.

How can I progress or modify lateral skater jumps?

Progress by increasing jump distance, adding speed, or holding a light weight/vest. Advanced options include single-leg bounds and continuous faster reps. Regress with step-touch, smaller hops, or lower height until balance and strength improve.