Speed Skaters
Primary
Cardio
Secondary
Glutes, Quadriceps, Adductors
Equipment
None
Difficulty
Intermediate
Type
Squat
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
An isolation exercise that lets you focus on one muscle group, the Speed Skaters targets your cardio through a squat pattern movement pattern. Use for cardio conditioning or lateral movement training.
Everything You Need to Know About the Speed Skaters
The Speed Skaters is a intermediate difficulty exercise that targets your Glutes and Quadriceps. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for cardio conditioning or lateral movement training. This timing makes the most of your workout and helps you get better results. Who is this for? All levels wanting lateral cardio challenge. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Speed Skaters
Primary
Secondary
Stabilizers
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.
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
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 credit card
Safety Notes
- Start with smaller hops.
- Land with bent knee.
- Use non-slip surface.