Quick Answer
Skater Jump is a intermediate plyometrics exercise that targets your glutes and quadriceps. It uses only your bodyweight. Stand with feet hip-width apart.
Video Tutorial
How to Perform the Skater Jump
- 1
Stand with feet hip-width apart.
- 2
Jump laterally to the right, landing on your right foot while sweeping your left leg behind you.
- 3
Immediately jump laterally to the left, landing on your left foot while sweeping your right leg behind you.
- 4
Maintain a low, athletic stance throughout the movement.
- 5
Continue alternating sides in a rhythmic, explosive motion.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Skater Jump isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Skater Jump work?
The Skater Jump primarily works your glutes and quadriceps. Secondary muscles include the hamstrings, calves and core.
What equipment do I need for the Skater Jump?
The Skater Jump needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Skater Jump suitable for beginners?
The Skater Jump is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Skater Jump should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Skater Jump every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train glutes and quadriceps more frequently, alternate harder and easier variations and keep overall weekly volume moderate.