Exercise guide
Skater Hop Tap
- Intermediate
- Compound
- Timed hold
- Lower legs
- Upper legs
A dynamic lateral movement that builds explosive power, balance, and coordination while targeting the lower body and core. It mimics a speed skater's motion, emphasizing lateral stability and glute activation through a wide range of motion.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with feet hip-width apart and a slight bend in the knees.
- Engage your core and keep your chest upright with your arms at your sides.
- Ensure you have 4-6 feet of clear space to both your left and right sides.
How to do it
- Leap laterally to the right, landing softly on your right foot while keeping your knee slightly bent to absorb the impact.
- As you land, sweep your left leg behind your right and tap the floor with your left toes while reaching your left hand down to tap the floor near your right foot.
- Exhale as you explosively push off your right foot to leap back to the left side.
- Repeat the movement continuously, alternating sides with a rhythmic, athletic tempo.
Form checklist
- Land softly on the mid-foot to heel to protect the knee and ankle joints.
- Keep your chest up and spine neutral; avoid rounding your lower back when reaching for the floor.
- Ensure the landing knee stays aligned with your toes and does not collapse inward.
- Maintain a braced core to stabilize the torso during the lateral transition.
Pro tips
- Focus on the 'push-off' phase by driving through the floor to maximize power in the glutes and calves.
- To improve balance, fix your gaze on a point 3-5 feet in front of you on the floor rather than looking straight down.
- Use your arms dynamically, swinging them across your body to generate momentum and counter-balance.
Make it harder
- Increase the lateral distance of the leap to further challenge your power and stability.
- Perform the movement faster to increase the cardiovascular demand while ensuring you still reach the floor on every tap.
Frequently asked
- What muscles does the skater hop tap work?
- The skater hop tap primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs as secondary muscles.
- What equipment do you need for the skater hop tap?
- The skater hop tap requires no equipment — just your body weight.
- Is the skater hop tap good for beginners?
- The skater hop tap is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps