Medicine-Ball Skater Hop
The Medicine-Ball Skater Hop mainly works the quads, glutes & hips and hip abductors (outer thighs), with help from the core and hamstrings. You'll need: medicine ball.
Required Equipment
Medicine-Ball Skater Hop Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus); Hip Abductor (gluteus medius)
Secondary
Obliques; Hamstrings
How to do the Medicine-Ball Skater Hop
Hold a medicine ball firmly against your chest with both hands and stand tall with feet hip-width apart.
Shift your weight to one side, bend that knee slightly, and prepare to leap laterally.
Explode powerfully off your outer foot, jumping sideways to land softly on the opposite foot.
As you land, sweep your trailing leg behind you and absorb the impact by bending your standing knee into a quarter squat.
Immediately push off the landing foot to bound back in the opposite direction, maintaining control of the medicine ball throughout.
Medicine-Ball Skater Hop FAQs
What muscles does the Medicine-Ball Skater Hop work?
The Medicine-Ball Skater Hop mainly works the quads, glutes & hips and hip abductors (outer thighs), with help from the core and hamstrings. The main muscles are the quadriceps femoris, gluteus maximus and gluteus medius.
What equipment do you need for the Medicine-Ball Skater Hop?
Medicine ball.
What workout day should the Medicine-Ball Skater Hop go on?
It belongs on leg day in a push/pull/legs routine.
Training calculators
Work out the numbers behind your training before your next session.
- How do I calculate my TDEE?Estimate the calories you burn across a full day, training included.
- How many calories do I burn at rest?Calculate your basal metabolic rate, the energy your body uses at rest.
- How does my strength compare?Check your estimated max and the strength level it puts you at.
- What are my heart rate training zones?Estimate the zones to train in for your cardio sessions.