The Skater exercise is a dynamic, lateral movement that primarily targets the glutes, quads, and hamstrings, while also promoting cardiovascular fitness, balance, and coordination. This exercise simulates the motion of ice or inline skating and involves leaping from one leg to the other in a side-to-side motion while maintaining a slight squat position. The Skater exercise is often incorporated into high-intensity interval training (HIIT) workouts, circuit training, and plyometric training routines to improve agility, power, and overall lower body strength.

Muscle Group

Equipment Required

Skater Instructions

  1. Stand with your feet shoulder-width apart and your arms at your sides.
  2. Bend your knees and lower your body into a squat position.
  3. Jump to the right, landing on your right foot with your left foot behind your right ankle.
  4. Swing your left arm across your body and your right arm behind your back.
  5. Jump to the left, landing on your left foot with your right foot behind your left ankle.
  6. Swing your right arm across your body and your left arm behind your back.
  7. Repeat the movement, jumping back and forth between your right and left foot.
  8. Continue for the desired number of repetitions or time.

Skater Form & Visual


Skater Benefits

  • Improves balance and coordination
  • Strengthens leg muscles, particularly the glutes, quads, and hamstrings
  • Increases cardiovascular endurance
  • Helps with agility and quickness
  • Can be done anywhere with a flat surface
  • Low impact exercise, reducing risk of injury

Skater Muscles Worked

  • Glutes
  • Quadriceps
  • Hamstrings
  • Calves
  • Abdominals
  • Obliques

Skater Variations & Alternatives

  • Skater jumps
  • Skater lunges
  • Skater squats
  • Skater side steps
  • Skater plyometric jumps