Body weight
Skater jumps
Skater jumps mainly works your glutes, quads, and inner thighs. It also helps your calves, obliques, and hamstrings.
Step by step
- Stand on one leg with your hips back.
- Leap sideways to the other foot.
- Land softly, sweep the back leg behind, and repeat.
What you should feel
Your outer glute and thigh pushing you sideways; your knees should not wobble inward or ache.
Common mistake
Landing with the knee collapsing in; keep it over your toes and land quietly.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
- Count the reps for each side.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
DeadliftGlutes, Hamstrings, Lower back
Dumbbell hip thrustGlutes
Barbell hip thrustGlutes
Barbell glute bridgeGlutes
Sumo deadliftGlutes, Quads, Hamstrings
Cable pull-throughGlutes, HamstringsQuestions
What muscles does the skater jumps work?
Skater jumps mainly works your glutes, quads, and inner thighs. It also helps your calves, obliques, and hamstrings.
Can I do the skater jumps at home?
Yes. You only need your body weight and a little floor space.
How many sets and reps of the skater jumps?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute. Count the reps for each side.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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