How to do the Skater Jump
Primary: Glutes, Quads · also works Calves, Adductors, Core. Also called: lateral skater, speed skater.
Step by step
- 1
Stand on one leg with a slight bend in the knee.
- 2
Push off sideways and jump to land on the other foot.
- 3
Land softly with the knee bent and swing the free leg behind you like a skater.
- 4
Absorb the landing, then immediately push back to the other side.
- 5
Continue alternating sides for the set reps.
Coaching cues
- Land soft and controlled
- Knee tracks over the toes
- Push sideways, not up
Common mistakes
- Landing with a stiff leg
- Knee collapsing inward
- Leaning too far forward
Sets, reps and where it fits
Muscle
3–4 × 10–20
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–20
rest 45–60 s
Skater Jump alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Skater Jump work?
Primary: Glutes, Quads. Secondary: Glutes, Quads, Calves, Adductors, Core
How many sets and reps of Skater Jump should I do?
For muscle: 3–4 sets of 10–20 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Skater Jump?
Same movement pattern, different equipment: Lateral Lunge, Jump Squat, Jumping Jack, Curtsy Lunge, Box Jump, Lateral Bounds.
Is the Skater Jump good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.