Instructions

1

Stand with feet hip-width apart, arms at sides or in running position. Maintain upright posture with core engaged and neutral spine.

2

Begin in athletic stance with weight distributed evenly across both feet. Prepare for dynamic movement by engaging core muscles and positioning arms in a running motion pattern.

3

Drive one knee upward toward chest while the opposite leg extends downward, simulating a running stride. Land on the ball of the foot with control, allowing the knee to bend slightly to absorb impact.

4

Explosively extend the driving leg through the hip and knee while simultaneously bringing the opposite knee up in a continuous running motion. Return to starting position and repeat alternating legs in a continuous rhythmic pattern.

PRIMARY MUSCLESQuadriceps

SECONDARY MUSCLESGluteus Maximus, Hamstrings, Gastrocnemius, Hip Flexors

EQUIPMENTBody weight

DIFFICULTYBeginner

Overview

When programming for Quadriceps growth, the Skater Hops stands out as a highly efficient Cardio choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Reduces the likelihood of Plyometrics injuries by reinforcing connective tissue strength.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Significantly enhances the structural integrity and power of the Quadriceps.
Improves overall Plyometrics stability and proprioception during heavy loads.

Common Mistakes

Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Plyometrics.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Losing core tension, leading to poor spinal alignment and reduced power output.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Quadriceps and minimize bicep/forearm takeover.

Muscle Anatomy

The primary driver is the Quadriceps. However, the movement also recruits Gluteus Maximus, Hamstrings, Gastrocnemius, Hip Flexors to maintain control of the Body weight.

Beginner Tips

If you are new to the Skater Hops , focus on mastering the movement pattern with zero weight before adding Body weight.

Skater Hops