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Suspension Trainer Skater
A dynamic lateral hop using a suspension trainer that targets the quads, glutes, and abductors to build power and agility; commonly used for metabolic conditioning.
About Exercise
Equipment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Calves, Adductors, Abductors, Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus, Semimembranosus
Calves
5/10Gastrocnemius, Soleus
Adductors
4/10Adductor Longus, Adductor Magnus
Abductors
4/10Glute Medius, TFL
Abs
4/10Rectus Abdominis, Transverse Abdominis
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds • Shorter for conditioning sets
How to Perform
Stand facing the anchor point holding the handles with elbows bent at your sides, creating slight tension in the straps.
- Shift your weight to one leg and hop laterally to the opposite side.
- Land softly on the outside foot while sweeping the trailing leg behind you.
- Bend the landing knee and hip to absorb the impact.
- Immediately push off the landing foot to hop back to the starting side.
- Continue alternating sides in a rhythmic motion.
Coaching Tips
Form Cues
- Land softly
- Keep chest up
- Explode laterally
- Use straps for balance
- Knee tracks over toe
Breathing
Inhale as you land and absorb the impact, exhale sharply as you push off explosively.
Tempo
1-0-1
Range of Motion
Jump as far laterally as you can control, allowing the back knee to drop towards the floor without touching it.
Safety
Safety Notes
- Ensure the floor is not slippery
- Check anchor point security
- Start with small hops
Spotting
Not recommended; reduce jump distance if struggling.
Common Mistakes
- Rounding the back
- Landing with a stiff knee
- Pulling too much with arms
- Letting straps go slack
When to Avoid
- Acute knee injuries
- Ankle instability
- Lower back pain
Flexibility Needed
- Adequate hip mobility for lateral lunge
- Ankle dorsiflexion for controlled landing
Build Up First
- Basic balance and single-leg stability
- Familiarity with TRX handling
Also known as
TRX Skater, Suspension Skater, Ice Skaters, Lateral Skater Hops, TRX Ice Skater
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