Primary
Cardio
Secondary
Glutes, Quadriceps, Adductors
Equipment
None
Difficulty
Intermediate
Type
Squat
See how Speed Skaters could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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.
Also targets: Glutes, Quadriceps, Adductors
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Stand on your right leg with left leg slightly behind.
Hop laterally to the left, landing on left foot.
Swing right leg behind left as you land.
Immediately hop back to the right.
Continue in a skating motion.
Swing arms across body for momentum.
Land softly with bent knee.
Keep hips low throughout.
Maintain steady rhythm.
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.
Standing too upright.
Squatting patterns like the Speed Skaters coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Glutes carries the intended load.
Not using arms effectively.
Squatting patterns like the Speed Skaters coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Glutes carries the intended load.
Landing with straight leg.
Squatting patterns like the Speed Skaters coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Glutes carries the intended load.
Moving too fast without control.
Rushing through the Speed Skaters makes it easier to lose position and harder to keep tension on your Glutes. Slow down enough to control both the lifting and lowering portions of each rep.
All levels wanting lateral cardio challenge.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 20-30 total. Rest 30 seconds between sets.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Speed Skaters could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.
Our library labels Speed Skaters as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Speed Skaters. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Speed Skaters is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.