10 Best Skater Hops Alternatives for Low-Impact Cardio

Skater Hops are done standing. Ranked closest by our scoring: the Ski Step, the Back And Forth Step and Scissor Jumps.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Skater Hops

Skater HopsPlay demonstration
Primary muscle
Cardio
Equipment
Bodyweight
Difficulty
Advanced
Type
Compound

Secondary muscles: Quadriceps, Hamstrings, Glutes, Calves

How to perform Skater Hops
  1. Stand with your feet shoulder-width apart.
  2. Bend your knees slightly and jump to the right, landing on your right foot.
  3. As you land, swing your left leg behind your right leg and tap the ground with your left toes.
  4. Immediately jump to the left, landing on your left foot.
  5. As you land, swing your right leg behind your left leg and tap the ground with your right toes.
  6. Continue alternating sides, jumping and tapping the ground with each leg.
  7. Repeat for the desired number of repetitions.
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Ranked Skater Hops Alternatives

10 substitutes, ranked by how closely each one matches Skater Hops on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Ski StepPlay demonstration

    1. Ski Step

    93% match
    • Cardio
    • Bodyweight
    • Beginner
    • Compound

    Pick this when you want an easier version that still works the heart and lungs.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Bend your knees slightly and keep your back straight.
    3. Jump to the right, landing on your right foot while swinging your left leg behind your right leg.
    4. Immediately jump to the left, landing on your left foot while swinging your right leg behind your left leg.
    5. Continue alternating jumps from side to side, mimicking a skiing motion.
    6. Repeat for the desired number of repetitions.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: your heart and lungs, the same as Skater Hops
    • Equipment: bodyweight only, the same as Skater Hops
    • Body position: standing, the same as Skater Hops
    • Balance: easier to stay steady on than Skater Hops
  2. Back And Forth StepPlay demonstration

    2. Back And Forth Step

    91% match
    • Cardio
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Step forward with your right foot, bending your knee and lowering your body into a lunge position.
    3. Push off with your right foot and step back to the starting position.
    4. Repeat the movement with your left foot, alternating legs with each step.
    5. Continue stepping back and forth, maintaining a steady pace.
    6. Repeat for the desired duration or number of repetitions.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: your heart and lungs, the same as Skater Hops
    • Equipment: bodyweight only, the same as Skater Hops
    • Body position: standing, the same as Skater Hops
    • Balance: easier to stay steady on than Skater Hops
  3. Scissor JumpsPlay demonstration

    3. Scissor Jumps

    90% match
    • Cardio
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Jump off the ground and simultaneously cross your right leg in front of your left leg.
    3. As you land, quickly switch legs, crossing your left leg in front of your right leg.
    4. Continue alternating legs and jumping as quickly as possible.
    5. Repeat for the desired number of repetitions.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: your heart and lungs, the same as Skater Hops
    • Equipment: bodyweight only, the same as Skater Hops
    • Body position: standing, the same as Skater Hops
  4. Astride JumpsPlay demonstration

    4. Astride Jumps

    89% match
    • Cardio
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Bend your knees and lower your body into a squat position.
    3. Jump explosively upwards, extending your legs and arms.
    4. While in the air, spread your legs apart and bring your arms out to the sides.
    5. Land softly with your feet shoulder-width apart, bending your knees to absorb the impact.
    6. Repeat for the desired number of repetitions.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: your heart and lungs, the same as Skater Hops
    • Equipment: bodyweight only, the same as Skater Hops
    • Body position: standing, the same as Skater Hops
    • Balance: easier to stay steady on than Skater Hops
  5. BurpeePlay demonstration

    5. Burpee

    86% match
    • Cardio
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a standing position with your feet shoulder-width apart.
    2. Lower your body into a squat position by bending your knees and placing your hands on the floor in front of you.
    3. Kick your feet back into a push-up position.
    4. Perform a push-up, keeping your body in a straight line.
    5. Jump your feet back into the squat position.
    6. Jump up explosively, reaching your arms overhead.
    7. Land softly and immediately lower back into a squat position to begin the next repetition.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: your heart and lungs, the same as Skater Hops
    • Equipment: bodyweight only, the same as Skater Hops
    • Balance: easier to stay steady on than Skater Hops
  6. Star JumpPlay demonstration

    6. Star Jump

    85% match
    • Cardio
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your arms by your sides.
    2. Bend your knees slightly and jump up explosively.
    3. As you jump, spread your legs and extend your arms out to the sides, forming a star shape with your body.
    4. Land softly on the balls of your feet with your knees slightly bent.
    5. Repeat for the desired number of repetitions.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: your heart and lungs, the same as Skater Hops
    • Equipment: bodyweight only, the same as Skater Hops
    • Body position: standing, the same as Skater Hops
    • Balance: easier to stay steady on than Skater Hops
  7. Push To RunPlay demonstration

    7. Push To Run

    82% match
    • Cardio
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands shoulder-width apart and your body in a straight line.
    2. Lower your chest towards the ground by bending your elbows, keeping your body straight.
    3. Push through your hands to extend your arms and return to the starting position.
    4. Quickly bring one knee towards your chest, then quickly switch and bring the other knee towards your chest.
    5. Continue alternating knees as fast as you can while maintaining good form.
    6. Continue for the desired duration or number of repetitions.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: your heart and lungs, the same as Skater Hops
    • Equipment: bodyweight only, the same as Skater Hops
    • Body position: standing, the same as Skater Hops
    • Balance: easier to stay steady on than Skater Hops
  8. Stride Jump Crossover

    8. Stride Jump Crossover

    80% match
    • Quads
    • Other
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand to the side of a box with your inside foot on top of it, close to the edge.
    2. Begin by swinging the arms upward as you push through the top leg, jumping upward as high as possible. Attempt to drive the opposite knee upward.
    3. Land in the opposite position that you started, on the opposite side of the box. The foot that was initially on the box will now be on the ground, with the opposite foot now on the box.
    4. Repeat the movement, crossing back over to the other side.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: quads, not your heart and lungs
    • Equipment: bodyweight only, the same as Skater Hops
    • Body position: standing, the same as Skater Hops
  9. Half Knee BendsPlay demonstration

    9. Half Knee Bends

    80% match
    • Cardio
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Bend your knees and lower your body down as if you were sitting back into a chair.
    3. Keep your chest up and your weight in your heels.
    4. Pause for a moment at the bottom, then push through your heels to return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: your heart and lungs, the same as Skater Hops
    • Equipment: bodyweight only, the same as Skater Hops
    • Body position: standing, the same as Skater Hops
    • Balance: easier to stay steady on than Skater Hops
  10. Wheel RunPlay demonstration

    10. Wheel Run

    77% match
    • Cardio
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a plank position with your hands on the wheel and your body straight.
    2. Engage your core and start rolling the wheel forward by extending your arms.
    3. Continue rolling until your body is fully extended and your arms are overhead.
    4. Reverse the movement by pulling the wheel back towards your body, using your core and arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: your heart and lungs, the same as Skater Hops
    • Equipment: bodyweight only, the same as Skater Hops
    • Body position: standing, the same as Skater Hops

Why You Might Need a Skater Hops Alternative

You may substitute skater hops because of joint pain, balance deficits, limited space, or training goals that prioritize conditioning over plyometric stress. Skater hops create high lateral ground-reaction forces and repeated single-leg loading that can aggravate ankle, knee, or hip issues. Alternatives let you preserve lateral power and cardiovascular stimulus while reducing impact or isolating stability work. For rehab or stability, choose moves that emphasize glute med activation and limit frontal-plane shear; cue controlled push-off, keep hips square, and land softly on the midfoot to reduce joint stress. For conditioning, select drills that sustain heart rate without explosive landings.

How to Choose the Right Skater Hops Substitute

Match the substitute to your training goal: power, conditioning, or rehab. If you want lateral power, pick single-leg bounds and progress distance while cueing strong hip extension and driving through the heel to engage glute max. For low-impact cardio, use lateral shuffles or high-knee marches and emphasize quick ground contacts with an upright torso. For balance or rehabilitation, choose curtsy lunges or lateral stepovers and cue knee tracking over the toes and minimal hip drop to target the glute med. Also consider available space, fatigue management, and how the movement loads single-leg vs bilateral patterns when programming.

Skater Hops FAQ

What muscles does Skater Hops work?

Skater hops primarily tax the cardiovascular system while recruiting the glutes, quads, hamstrings, calves, hip abductors, and core for stabilization. Biomechanically they impose lateral ground-reaction forces and single-leg loading that require strong glute med activation to control hip adduction; cue landing on the midfoot to absorb force.

What is the best bodyweight alternative to Skater Hops?

A curtsy lunge is a practical bodyweight alternative because it reduces impact while targeting the same hip abductors and glutes used in lateral propulsion. Cue sending the hips back, drive through the heel on the front leg, and keep the chest upright to emphasize glute med and glute max activation.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology