The skater exercise is a dynamic movement that mimics the motion of a speed skater, which helps to build strength, power, and agility. It is a fantastic exercise for targeting multiple muscles in the lower body, including the glutes, quads, hamstrings, and calves, while also engaging the core for stability. During a skater exercise, you shift your weight from side to side in a lateral motion, causing your muscles to work in a side-to-side movement pattern. This helps to improve balance and stability, as well as strengthen the muscles responsible for side-to-side movements. The skater exercise can be performed in various ways, depending on your fitness level and equipment availability. It can be done using only your bodyweight, or you can add intensity by incorporating jumps, resistance bands, or dumbbells. Incorporating skater exercises into your fitness routine can benefit athletes, runners, or anyone looking to improve their lower body strength, stability, and power. However, it is essential to start with proper form and gradually increase the intensity to prevent injury. So, lace up your imaginary ice skates and give the skater exercise a try for a fun and challenging lower body workout!


  • Stand with your feet shoulder-width apart, knees slightly bent, and arms by your sides.
  • Take a large step to the right with your right foot, crossing it behind your left foot. Your left foot should remain in place.
  • As you step to the right, swing your left arm across your body, reaching it towards your right foot.
  • Quickly reverse the movement by stepping to the left with your left foot and crossing it behind your right foot. Simultaneously, swing your right arm across your body, reaching it towards your left foot.
  • Continue alternating sides, moving as quickly as possible while maintaining control.
  • Repeat for the desired number of repetitions or time.

Tips & Tricks

  • Start with a proper warm-up to prepare your muscles and joints for the skater exercise.
  • Maintain a good balance and stability throughout the movement by engaging your core muscles.
  • Focus on exploding off the ground during the lateral jumps to enhance power and speed.
  • Land softly and absorb the impact with your muscles rather than relying on your joints.
  • Gradually increase the distance or height of the lateral jumps as you become more proficient.
  • Keep your knees aligned with your toes to reduce the risk of knee injuries.
  • Add variety to your skater exercise by incorporating different arm movements to engage the upper body.
  • Breathe consistently throughout the exercise, inhaling during the lateral jump and exhaling upon landing.
  • Choose appropriate footwear with good cushioning and lateral support to protect your feet and ankles.
  • Listen to your body and take rest days when needed to allow for proper recovery.
  • Consult with a fitness professional to ensure proper form and technique.


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