Library / Quadriceps
Skater Hops
Bodyweight · Conditioning · Compound
Quadriceps QuadricepsCalves Joint friendly
Default prescription & biomechanics
- Primary muscles
- Quadriceps
- Secondary muscles
- Quadriceps, Calves
- Equipment
- Bodyweight
- Movement pattern
- Conditioning (Dynamic force)
- Difficulty
- Intermediate
- Working rep range
- 10-12 reps per set
- Between-set interval
- 90 seconds rest
Step-by-step coaching cues
- Start standing with feet hip-width apart
- Jump sideways to one foot, swinging the other leg behind you
- Land softly on the ball of your foot, bending your knee
- Immediately push off and jump to the other side
Joint & safety considerations
No specific joint contraindications are flagged for Skater Hops. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Air Bike High-Output Intervals | Cardio Machine swap | Cardio Machine |
| Cross Trainer (Elliptical) | Cardio Machine swap | Cardio Machine |
| Heavy Prowler Sled Push | Machine swap | Machine |
| Rowing Ergometer Conditioning Intervals | Cardio Machine swap | Cardio Machine |
| Stair Climber (Stepper) | Cardio Machine swap | Cardio Machine |
| Stationary Bike | Cardio Machine swap | Cardio Machine |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.