Speed Skaters
Primary
Cardio
Secondary
Glutes, Quadriceps, Adductors
Equipment
None
Difficulty
Intermediate
Type
Squat
Speed Skaters
Demo coming soon
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Speed skaters mimic the lateral bounding motion of ice skating, challenging your glutes and hip abductors while spiking cardiovascular demand. Each lateral hop forces single-leg stabilization on landing, building ankle and knee joint resilience. This exercise develops the lateral power essential for court and field sports.
When to use it
Use for cardio conditioning or lateral movement training.
Who it's for
All levels wanting lateral cardio challenge.
Stay low with hips hinged back throughout the movement. Drive laterally rather than upward, swinging your trailing leg behind for counterbalance and using your arms across your body for momentum.
Muscles worked: Speed Skaters
Want Speed Skaters in your program?
Get a personalized plan with sets, reps, and progression built in.
Speed Skaters form guide
- 1
Stand on your right leg with left leg slightly behind.
- 2
Hop laterally to the left, landing on left foot.
- 3
Swing right leg behind left as you land.
- 4
Immediately hop back to the right.
- 5
Continue in a skating motion.
What are the best tips for the Speed Skaters?
Swing arms across body for momentum.
Land softly with bent knee.
Keep hips low throughout.
Maintain steady rhythm.
When to Use the Speed Skaters
Use speed skaters for cardio conditioning, athletic warm-ups, or lateral agility training. They pair well with forward-plane exercises like squats for balanced movement patterns. Choose these when you want glute-focused cardio with lateral movement emphasis.
What are common Speed Skaters mistakes to avoid?
Standing too upright.
Squatting patterns like the Speed Skaters load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Glutes absorb the work.
Not using arms effectively.
Squatting patterns like the Speed Skaters load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Glutes absorb the work.
Landing with straight leg.
Squatting patterns like the Speed Skaters load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Glutes absorb the work.
Moving too fast without control.
Rushing through the Speed Skaters reduces the time your Glutes spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Is the Speed Skaters right for you?
All levels wanting lateral cardio challenge.
How to Program the Speed Skaters
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 20-30 total. Rest 30 seconds between sets.
What are good alternatives to the Speed Skaters?
Lateral Shuffle
Jumping Jacks
Lunge Jumps
Other Variations
- Speed Skater to Stick
- Speed Skater Over Line
- Touch-Down Speed Skater
- Continuous Speed Skaters
Frequently Asked Questions About the Speed Skaters
The Speed Skaters primarily targets the Glutes, Quadriceps, making it an effective exercise for cardio development. Secondary muscles worked during the Speed Skaters include Adductors, Hamstrings, providing additional training stimulus. Stabilizer muscles engaged include Core, Ankle Complex.
The Speed Skaters is rated as intermediate difficulty, meaning it requires some training experience. All levels wanting lateral cardio challenge. Focus on proper technique and consider starting with easier variations.
For the Speed Skaters, the recommended approach depends on your goals. 3-4 sets of 20-30 total. Rest 30 seconds between sets. For strength, use 10-15 per side. For muscle growth, perform 15-25 per side. For endurance, complete 25-40 per side.
Yes, the Speed Skaters can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting cardio.
Good alternatives to the Speed Skaters include: Lateral Shuffle, Jumping Jacks, Lunge Jumps. These exercises target similar muscle groups as the Speed Skaters and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Speed Skaters — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No charge for 7 days
Related Content
Safety Notes
- Start with smaller hops.
- Land with bent knee.
- Use non-slip surface.