Skater Bound to Stick
A side-to-side single-leg bound that builds power and balance.
3D view
Drag to turn the figure, or use the arrow keys. The lighter limbs are on the far side.
Category: yellow
Levels: Beginner to Elite
How to do it
- Hop sideways off one foot onto the other.
- Land on one leg with a soft knee, trail leg behind, and freeze 1 to 2 seconds.
- Bound back the other way. Stay low and quiet.
Muscles worked
Glutes, outer hips, balance
Easier version
Take smaller side steps without airtime.
Harder version
Bound farther and hold each landing for 3 seconds.
Common mistake
Landing on a locked knee.
Safety
Land softly with your knees over your toes and stick the landing. Use a flat, non-slip surface with clear space around you, and choose an easier level on tired days.
Stop if anything hurts. This is general fitness information, not medical advice. Read the health and safety guidance before you start.
Progressions, Beginner to Elite
Choose your level for this move in the app's Settings. Pick an easier level on tired days.
- Beginner: Lateral step and stick
- Intermediate: Skater hop
- Advanced: Skater jump
- Pro: Lateral bound to stick
- Elite: Single-leg hops: forward, back, side, side, alternate legs