Skater Hop
குளூட்ஸ்
What moves the load, and what it costs
4.3MET
Glutes is the prime mover, with the quadriceps, adductors, calves assisting. Trains side-to-side power and single-leg landing control, which straight-ahead conditioning never touches.
Cue: Bound sideways from one foot to the other, landing softly and holding the landing for a beat.
ஆதாரம்·2024 பெரியவர்களுக்கான உடற்செயல்பாடுகளின் தொகுப்பு·FILED UNDER CIRCUIT TRAINING·மறுபரிசீலனை ஜூலை 2026
SHARED AXIS · SEVEN VALUES FROM ONE TABLE · HIGHLIGHTED ROW IS THIS MOVEMENT
The compendium files skater hop under a category, not a lift. Read the ladder as position, not precision: this is heavier work than sitting quietly by a factor of 4.3, and middling for conditioning work.
Turning that MET value into a real energy cost
- Map the movement to a published category. The compendium measures categories of conditioning work, never individual lifts, so skater hop is filed under Circuit training, moderate effort.
- Take the category's MET value — 4.3. One MET is the cost of sitting quietly, so this is 4.3 times resting metabolism.
- Multiply by 3.5 to get millilitres of oxygen per kilogram per minute, the unit the MET is actually defined in.
- Multiply by your bodyweight in kilograms and divide by 200. The result is kilocalories per minute of work.
- Count working minutes only. Under load, not under the roof — a set of eight is about 25 seconds of the hour you were there.
kcal/min = MET × 3.5 × body mass (kg) ÷ 200 Skater Hop: 4.3 × 3.5 × 70 ÷ 200 = 5.27 kcal/min
ஆதாரம்·ACSM metabolic equation + 2024 Adult Compendium of Physical Activities·REFERENCE BODY MASS 70 KG·மறுபரிசீலனை ஜூலை 2026
What is actually doing the work
| Muscle | Role | What it does here |
|---|---|---|
| Glutesகுளூட்டியஸ் மேக்சிமஸ், மீடியஸ் மற்றும் மினிமஸ் | Prime mover | இடுப்பை நீட்டுகிறது (மேக்சிமஸ்), மேலும் அதை விலக்கி நிலைப்படுத்துகிறது (மீடியஸ் மற்றும் மினிமஸ்). உடலின் மிகவும் வலிமையான ஒற்றைத் தசைக் குழு. |
| QuadricepsRectus femoris and the three vasti | துணை / நிலைப்படுத்தும் தசை | Straightens the knee. Rectus femoris also crosses the hip and flexes it, so it is loaded differently in a squat than in a leg extension. |
| AdductorsAdductor magnus, longus, brevis, gracilis | துணை / நிலைப்படுத்தும் தசை | Pull the thigh towards the midline, and (adductor magnus especially) extend the hip. A wide-stance squat loads them heavily. |
| கெண்டைக்கால் தசைகள்Gastrocnemius and soleus | துணை / நிலைப்படுத்தும் தசை | Point the foot down (plantarflexion). Gastrocnemius also crosses the knee, so it works hardest with the leg straight; soleus takes over when the knee is bent. |
The prime mover produces the movement against the resistance; synergists assist and stabilisers hold a joint still without moving it. An exercise trains the whole muscle it loads — there is no way to work only part of a muscle, and no exercise removes fat from the area around it.
Set up, then earn the rep
Bodyweight. Every rep should look like the first one. The moment it stops looking like the first one, the set is finished.
PATTERN · SQUAT
- Start standing tall with the trunk braced and the feet hip width.
- Move at a pace you can hold for the full working interval, not a pace you can hold for ten seconds.
- Bound sideways from one foot to the other, landing softly and holding the landing for a beat.
- Keep the whole foot loaded on landing and the knees soft.
- Breathe rhythmically rather than holding your breath.
- Work in timed intervals with defined rest, so the effort is measurable from week to week.
Where this one breaks down
Not theory. These are the faults you correct on a gym floor, and the correction that actually works.
Starting at a sprint.
Pace the first interval so the last one looks the same.
Landing on stiff legs.
Absorb through the ankles, knees and hips on every contact.
Treating conditioning as fat loss on its own.
It builds work capacity and burns some calories. The deficit that changes body composition is decided in the kitchen.
Regress it, or progress it
Regress — earn it first
Nothing on this site regresses it further: this is already near the entry point of its pattern. Take load off, shorten the range, or slow the tempo — in that order.
Progress — the next demand
This sits at the top of its progression here. Add load, add range, slow the tempo or go single-limb before you go looking for a new exercise.
Prescription: load, reps, rest
Read off the goal, then hold the technique constant as the load climbs. Derived from the movement's mechanics, not invented for this page: a explosive movement is destroyed by fatigue, so reps stay low and rest stays long.
| Goal | Sets | Reps | ஓய்வு | Notes |
|---|---|---|---|---|
| Power | 4–6 | 2–5 | 2–3 min | Every rep is fast or the set is over. Fatigue kills the quality this trains. |
| Athleticism | 3–5 | 3–6 | 90–120 வினாடி | Quality of landing matters as much as height or distance. |
| Conditioning | 4–8 | 8–12 | 45–60 வினாடி | Used this way it is cardio, not power work — pick one intent per session. |
| தொடக்கநிலை | 2–3 | 3–5 | 2 நிமிடம் | Learn to land softly before you try to go higher or heavier. |
Time under load, in kilocalories
Read these as minutes of work, not minutes in the building. A set of eight takes about twenty-five seconds; the rest of the hour is rest, chalk and queueing.
Mapped category: Circuit training, moderate effort — 4.3 MET. That is the published category this movement is filed under, not a measurement of this specific lift.
Worked at 4.3 MET × 3.5 × 70 kg ÷ 200 = 5.27 kcal per working minute for a 70 kg adult. Scale it by your own bodyweight; the equation is linear. The full activity dataset lives at BurnLab.
ஆதாரம்·2024 பெரியவர்களுக்கான உடற்செயல்பாடுகளின் தொகுப்பு·CATEGORY VALUE, NOT A PER-EXERCISE MEASUREMENT·மறுபரிசீலனை ஜூலை 2026
If the rack is taken
Substitutes train the same prime mover through the same pattern with different kit. Computed from the muscle and pattern data on this card, not hand-picked to fill a grid.
Nothing here trains the same prime mover through the same pattern. Swap the pattern rather than the muscle, and accept the session will look different.
This one needs no equipment at all, which is why it belongs in every travel and home programme. Every no-equipment movement is listed together.
Where it sits in a week
One movement is not a programme. The twelve templates put these in order, including 6 that need no gym at all.
The questions that come up on the floor
What muscles does the skater hop work?
Skater Hop is an explosive movement in which the glutes is the prime mover, assisted by the quadriceps, adductors, calves. Extends the hip (maximus), and abducts and stabilises it (medius and minimus). The strongest single muscle group in the body.
Is the skater hop good for beginners?
ஆம். இந்தத் தளத்தில் தொழில்நுட்பச் சிரமத்திற்கு இதற்கு 5 இல் 2 மதிப்பீடு — ஒன்று அல்லது இரண்டு அமர்வுகளில் கற்றுக்கொள்ளக்கூடியது; தவறாகச் செய்தாலும் காயத்தின் அபாயம் குறைவு. மிகக் குறைந்த நியாயமான சுமையுடனும், 3–5 என இரண்டு அல்லது மூன்று செட்களுடனும் தொடங்குங்கள்.
What can I do instead of the skater hop at home?
Nothing is needed — the skater hop already requires no equipment at all, which is why it belongs in any home programme.
How many sets and reps of the skater hop should I do?
For muscle size, 3–5 sets of 3–6 with 90–120 sec rest. For strength, 4–6 sets of 2–5 with 2–3 min rest. In your first month, 2–3 sets of 3–5, stopping well short of failure. Total weekly hard sets per muscle group matters more than the exact rep number in any of these ranges.
Does the skater hop burn fat from the glutes?
No. No exercise removes fat from the area it trains — spot reduction has been tested repeatedly and does not happen. Training the glutes builds the muscle underneath; where body fat is lost from is decided by an overall calorie deficit and by your genetics, not by which exercise you chose.
Muscle roles follow standard kinesiology references and are described by joint action rather than by gym convention — see how this site is built. Energy figures are derived from the 2024 Adult Compendium of Physical Activities. Every reference is named and dated on the ஆதாரங்கள் page. General information only — not medical or coaching advice. Load, form and progression should be adjusted to your own experience and any injury history. When in doubt, get coached in person.
ஆதாரம்·வெளியிடப்பட்ட உடற்பயிற்சிக் குறிப்புகள்·MUSCLE ROLES ASSIGNED BY JOINT ACTION·மறுபரிசீலனை ஜூலை 2026
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