Side-Hop Ski
Boost agility & cardio with Side-Hop Skis! A fun, dynamic exercise for lateral movement and lower-body strength. Get your heart pumping!
The Side-Hop Ski mainly works the quads and glutes & hips, with help from the core and lower back. No equipment needed: it uses just your bodyweight.
Side-Hop Ski Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Obliques; Spinal Erectors (erector spinae)
Side-Hop Ski Variations and Alternatives
How to do the Side-Hop Ski
Stand with your feet shoulder-width apart.
Begin by bending your knees slightly to come into a semi-squat position.
Push off with both feet and hop to one side, landing softly on your feet.
As soon as you land, use the momentum to immediately hop to the opposite side.
Your arms should swing naturally with the movement to help with balance and momentum; as you hop to one side, your opposite arm should swing forward.
Continue alternating side hops in a quick and fluid motion, maintaining a slight squat throughout the exercise to keep your legs engaged.
Breathe rhythmically and maintain a strong core to support your movements.
Perform this exercise for the desired number of repetitions or time interval.
Always ensure you land softly to minimize impact on your joints.
Note: This exercise is great for improving lateral movement agility, cardiovascular endurance, and lower-body strength. It can be incorporated into a high-intensity interval training (HIIT) workout or used as a dynamic warm-up.
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Side-Hop Ski FAQs
What muscles does the Side-Hop Ski work?
The Side-Hop Ski mainly works the quads and glutes & hips, with help from the core and lower back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Side-Hop Ski?
None. The Side-Hop Ski is a bodyweight exercise, so you can do it anywhere.
What workout day should the Side-Hop Ski go on?
It belongs on leg day in a push/pull/legs routine.
What are some Side-Hop Ski variations and alternatives?
Similar exercises include the Standing 3-Point Hop, Single Lateral Foot 4-Cone Hop, Alternating Foot Hopscotch and Bodyweight Skipping.
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