Quads
Skater Jump
The Skater Jump is a plyometric exercise with no equipment for your quads. Share of the load in the Zulta muscle model: gluteus maximus 16%, quads (vastus lateralis) 15% and gluteus medius 13%.
How to do it
- Stand on the right leg, knee bent, left foot lifted behind the right ankle.
- Push off sideways to the left, swinging the arms across the body.
- Land on the left foot with a soft knee, right foot sweeping behind.
- Immediately push back off the left foot to land on the right.
- Keep skating side to side at a steady rhythm.
Tips
- Stay low with the hips back throughout.
- Reach the trailing leg behind the landing leg for balance.
- Keep the landing knee lined up with the toes.
Common mistakes
- Standing up tall between jumps.
- Letting the landing knee cave inward.
- Landing on the toes with the heel high.
Muscles worked by the Skater Jump
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Bounding sideways from leg to leg. Jumping or landing on one leg: the same extensors as a two-footed jump plus glute medius to keep the knee and pelvis stable.
Skater Jump alternatives
Same equipment
Different equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Skater Jump work?
Mainly the gluteus maximus, quads (vastus lateralis), gluteus medius, calves (gastrocnemius) and quads (vastus medialis). The adductors, quads (rectus femoris), calves (soleus) and hamstrings (biceps femoris) assist.
Is the Skater Jump good for beginners?
Yes. The Skater Jump is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Skater Jump?
For example the Lateral Bound, Single Leg Lateral Hop and Single Leg Box Jump. They train mostly the same muscles.
How do you make the Skater Jump harder?
Add weight or reps, or move on to the Single Leg Lateral Hop and Bounding.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.