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How to do it
- Stand on one foot in a slight athletic lean, free leg off the floor, arms ready to swing.
- Load the planted hip and knee without collapsing inward.
- Push off sideways and bound, letting the free foot become the next landing foot.
- Land on the whole foot of the new stance leg, knee tracking over the toes.
- Hold a quiet stacked landing for a beat, or bound back the other way.
- Continue alternating sides for the prescribed contacts.
Common mistakes
- Landing with a straight knee, which spikes joint load.
- Letting the stance knee cave inward on the stick.
- Taking such a long bound that the landing cannot be stacked.
- Tapping the trailing foot down so the drill becomes a shuffle.
Muscles worked
- Secondary
- AbsCalvesHamstrings
Similar exercises
Good to know
- What muscles does the Skater Bound work?
- Mainly the glutes and quads. It also works the abs, calves and hamstrings.
- What equipment do you need for the Skater Bound?
- None. It is a bodyweight exercise.
- Is the Skater Bound good for beginners?
- GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Box Jump.