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The "Skater" exercise is a fantastic way to improve cardiovascular endurance, lower body strength, and overall agility. Inspired by the movements of a speed skater, this exercise mimics the motions of skating from side to side. It targets your quadriceps, hamstrings, glutes, and calves, while also engaging your core muscles for stability. To perform the Skater exercise, imagine yourself on an ice rink or rollerblading through a park. Begin by standing upright with your feet together and arms relaxed by your sides. Next, take a wide step to the right side, bending your right knee and engaging your glutes and quadriceps. Simultaneously, swing your left arm across your body towards the right side, just like a skater would. As you land on your right foot, push off with your right leg and immediately transition to the left side, extending your left leg and bringing your right arm across your body. Maintain a fluid motion, almost gliding from side to side, as you continue to alternate between left and right. To add intensity and challenge to this exercise, you can incorporate a hop or a jump in between each side-to-side movement. This will increase the impact on your muscles and boost your heart rate, resulting in greater calorie burn and enhanced leg muscle strength. Incorporating the Skater exercise into your workout routine is a fun way to enhance your lower body strength and agility while also working on your cardiovascular fitness. Remember to warm up properly before attempting this exercise and focus on maintaining proper form throughout. So, lace up those skates (metaphorically!) and give the Skater exercise a try to reap its amazing benefits!


  • Start by standing with your feet shoulder-width apart and your knees slightly bent.
  • Take a big step to the side with your left foot, crossing it behind your right foot.
  • Push off with your right foot and leap to the side, landing on your left foot.
  • As you land on your left foot, swing your right leg behind your left leg and reach your right hand toward the ground.
  • Reverse the movement by leaping to the other side, swinging your left leg behind your right leg, and reaching your left hand toward the ground.
  • Continue alternating sides for the desired number of repetitions.

Tips & Tricks

  • Focus on explosive movements to increase power and agility.
  • Engage your core throughout the exercise to maintain balance and stability.
  • Start with smaller jumps and gradually increase the distance as you get more comfortable.
  • Remember to land softly and absorb the impact with your legs to minimize stress on your joints.
  • Keep your chest up and eyes forward to maintain proper posture.
  • Use your arms to generate momentum and help with the side-to-side movement.
  • Incorporate variations such as single-leg skaters or skaters with medicine ball for added challenge.
  • Practice regularly to improve coordination and proprioception.
  • Incorporate skater jumps as part of a high-intensity interval training (HIIT) circuit for an effective cardiovascular workout.
  • Fuel your body with a balanced diet to support muscle repair and recovery.

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