Smart Workout Diary

Skater Jumps

Skater jumps are lateral plyometric jumps that mimic a speed-skating stride. They primarily train the glutes and legs while challenging lateral power, coordination, balance, and cardiovascular fitness. They can be used in bodyweight conditioning or athletic warm-ups.

Demonstration

Demonstration: Skater Jumps

Instructions

  1. Stand tall with your feet about hip-width apart and your arms relaxed at your sides.
  2. Shift onto one leg, bend the hip and knee slightly, and push sideways off that foot.
  3. Land softly on the opposite leg with the knee tracking in line with the toes as the other leg moves behind you.
  4. Stabilize briefly, then immediately jump laterally back to the starting side.
  5. Continue alternating sides with controlled, quiet landings, then slow down and stand tall to finish.
Muscle Group
Glutes
Other Muscle Groups
Quads, Hamstrings
Type
Plyometric
Mechanics
Compound
Movement Patterns
Locomotion, Jump
Laterality
Unilateral
Movement Mode
Dynamic
Equipment
Body Only
Difficulty
Intermediate

Technique tips

  1. Keep your chest lifted and hinge slightly at the hips rather than rounding your back.
  2. Use a smaller side-to-side distance until you can land with steady balance.
  3. Drive through the whole foot on takeoff and absorb each landing by bending the hip and knee.
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