What is Lateral Skater Jumps?

Lateral Skater Jumps are an easy, bodyweight plyometric exercise that uses side-to-side explosive hops to build lateral power, balance and conditioning. They primarily target the quadriceps, calves and glutes while improving ankle stability and hip drive, suitable for beginners progressing safely.

How to Do Lateral Skater Jumps

  1. Set your stance: Stand hip-width with knees slightly bent, chest up and core engaged. Keep weight centered before initiating the movement for balance and control.
  2. Shift your weight: Shift weight onto the standing leg and pick the other foot up slightly, preparing to load the working leg for a lateral push.
  3. Explosive push: Drive through the standing leg, swing arms for momentum and jump laterally as far as comfortable, focusing on a controlled, powerful push from the glutes.
  4. Land softly: Land on the opposite foot with a soft, bent knee and hip hinge, absorbing impact through the quadriceps and calves to protect joints.
  5. Controlled transfer: Bring the free foot toward the landing ankle without touching down, maintain balance and prepare immediately to jump back the other way.
  6. Maintain rhythm: Keep a steady cadence, breathe, and prioritize form over distance. Stop or regress if you feel poor alignment, dizziness, or sharp pain.

Muscle Groups

Quadriceps, Calves, Glutes

Description

Start standing with your legs hip-width apart, with hips and knees slightly bent.

Shift your weight onto left leg and pick your right foot up from the ground.

Bend your left (standing) knee to lower your hips a few inches, then push explosively off your standing left foot to jump to the right side landing on your right leg.

Bring your left leg towards your right ankle without it touching the floor.Repeat to the other side; you should jump as far as possible so that when you land, you immediately take off again to the other side.

Repeat for required amount of repetitions for each side.

Movement Group

Legs

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Lateral Skater Jumps?

Lateral Skater Jumps develop lateral power, coordination and cardiovascular conditioning while improving balance and ankle stability. They strengthen the quadriceps, calves and glutes and add dynamic movement to leg routines without equipment.

What common mistakes should I avoid?

Avoid landing with a locked knee, leaning the torso forward, or letting the knee collapse inward. Poor landings or shallow range reduce benefit and raise injury risk; focus on soft knees and controlled hip alignment.

How can I progress or modify this exercise?

To progress, increase jump distance, add a weighted vest, or move faster for higher intensity. To modify, reduce jump range, perform step-over side hops, or do single-leg holds to build strength and balance first.