Cardio & HIIT
How to do Skaters
Skaters are side-to-side bounds that build lateral power, balance and cardio while working the glutes and thighs.
- Difficulty
- Intermediate
- Equipment
- None
- Sets & reps
- 3 rounds of 30-45 seconds
Target muscles
- Glutes
- Quadriceps
- Hip Abductors
Also works
- Calves
- Hamstrings
- Core
PrimarySecondary
Technique
Step-by-step instructions
- Stand on your right leg with a slight bend in the knee.
- Push off and bound to the left, landing on your left foot.
- Sweep your right leg behind your left ankle as you land.
- Swing your arms across your body for momentum.
- Bound back to the right and keep alternating.
Common mistakes
- Landing with a straight knee.
- Letting the knee collapse inward.
- Standing too upright to absorb the landing.
- Bounding too far before you can control it.
Benefits
- Builds lateral power and agility.
- Strengthens glutes and stabilising muscles.
- Improves single-leg balance.
- Raises heart rate for conditioning.
Skater Jumps for Lateral Power
Inspired by speed skating, skaters train you to move side to side, something most workouts ignore. Each bound loads one leg, strengthening the glutes and improving balance, knee stability and agility.
Pro Tips:
- Land softly on the outside leg with a bent knee.
- Sweep the back leg behind you for balance.
- Start with small hops, then widen the distance.