Skater Bound
Land, stick, then go. The skater bound pushes off sideways and lands on the opposite foot, training the side-to-side control that forward-only training never asks for. Bounding fast without balancing on the landing leg misses the point. Most non-contact knee injuries happen in exactly this position, which is the argument for practising it.
Setup
- Stand on one leg, other foot off the floor.
- Soft knee, chest tall.
How To Do It
- Push off sideways and land on the opposite foot.
- Absorb the landing by sitting into that hip.
- Pause until you are balanced, then bound back.
Breathing
Breathe steadily; do not hold through the reps.
Common Mistakes
- Bounding fast and never actually balancing on the landing leg.
- Letting the landing knee collapse inward.
Programming It
Four to six sets of 4-6 bounds per side, fully rested.
Why This Exercise Works
Bounding sideways trains the hip to produce and absorb force laterally, which is the direction almost every non-contact knee injury happens in. Landing quietly on one leg is the whole skill.
Where You Should Feel It
Glutes and the outside of the hip producing force sideways, then absorbing it on landing. Landing quietly on one leg is the whole skill.
Where It Fits in a Program
Trains the side-to-side control that forward-only training never touches. Front of the session, low volume, full rest. Speed is the whole point.
Progressing and Regressing It
To progress the skater bound: bound further, or pause and stick each landing for a second. To regress it: reduce the distance and focus on a quiet, stable landing.
Who It's For
Anyone in a cutting sport, and anyone protecting their knees. Most non-contact knee injuries happen in exactly this plane.
Equipment and Substitutions
Nothing to buy and nowhere to be, which is the point. If it is too easy, the harder variations below are the progression, not added weight.
Related Exercises
- Curtsy Lunge · Glutes (Medius), Quads, Balance
- Side-Lying Leg Raise · Glute Medius, Hips
- Band Monster Walk · Glute Medius, Hips
- Banded Lateral Walk · Glute Medius, Hips
- Broad Jump · Glutes, Quads, Power
- Seated Hip Abduction · Glute Medius
- Cossack Squat · Adductors, Quads, Glutes
- Hip Airplane · Glutes, Hips, Balance
Common Questions
What muscles does the skater bound work?
The skater bound primarily trains the glute medius, quads, balance.
How many sets and reps should I do?
Four to six sets of 4-6 bounds per side, fully rested.
What are the most common skater bound mistakes?
Most often: bounding fast and never actually balancing on the landing leg; letting the landing knee collapse inward.
Can I do this without any equipment?
Yes. This version needs no equipment at all. It trains the glute medius, quads, balance using bodyweight alone, which is why it travels well and works as a warm-up, a substitute, or a full session on its own.
Is this safe if I have an existing injury?
The skater bound loads the knee, hip and lower back together, which means a problem in any one of them can surface here. If a rep reproduces the pain you already have, stop the set and get it looked at. Not medical advice.