Skater
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Cardio
- Type
- Aerobic
The Skater is a plyometric bodyweight drill that mimics an ice skater's lateral stride, building cardiovascular endurance, lateral power, and balance simultaneously. You jump side to side from one foot to the other, swinging your arms for momentum and landing in a controlled single-leg squat. It requires no equipment and works as a standalone cardio drill or as part of a circuit.
How to do the Skater
- 1Stand with your feet together and your knees slightly bent in an athletic stance, keeping your chest up and your weight centered.
- 2Push off your right foot and leap laterally to the left, driving your left arm across your body for momentum.
- 3Land on your left foot with your knee bent and your hips pushed back, absorbing the impact softly as you settle into a single-leg squat position.
- 4Bring your right foot behind and to the inside of your left leg without letting it touch the floor.
- 5Swing your right arm across your body and push off your left foot to leap back to the right.
- 6Land on your right foot in the same controlled single-leg position, keeping your knee tracking over your toes.
- 7Continue alternating sides at a steady rhythm, maintaining control on each landing before driving into the next jump.
- 8After completing your reps or time interval, step to the center and stand upright to finish.
Form tips
- Keep your chest up and your gaze forward throughout the movement — looking down shifts your weight forward and disrupts your balance on landing.
- Let the arm swing be active and deliberate: driving the opposite arm across your body generates lateral momentum and helps stabilize the landing.
- Absorb each landing through a soft knee and hip rather than a stiff leg to protect your joints and maintain control.
- Start with shorter, slower jumps and build up your lateral distance gradually as your balance and coordination improve.
Common mistakes
- Landing with a straight or locked knee, which transfers impact force directly to the joint instead of absorbing it through the muscles and connective tissue.
- Letting the trailing foot touch the ground on every rep, which removes the balance challenge that makes the exercise effective.
- Looking down at the floor on landing, which causes the torso to round forward and shifts the center of gravity in a way that makes controlled landings harder.
- Jumping wider than your current control allows, which leads to unstable landings and increases the risk of rolling an ankle or losing balance entirely.
Frequently asked questions
What muscles does the Skater work?
The Skater is classified as an aerobic exercise rather than a targeted strength movement. The lateral jump and single-leg landing engage the legs and glutes to produce and absorb force, and the core works to stabilize the torso on each landing. The primary training benefit, however, is cardiovascular conditioning rather than muscle isolation.
Is the Skater good for beginners?
Yes, with some adjustments. Start with shorter, slower jumps and focus on landing softly with a bent knee before increasing pace or distance. If single-leg balance is a challenge, spend a few sessions practicing standing on one foot before adding the lateral jump.
How many sets and reps should I do for the Skater?
Working in time intervals is common — 20 to 45 seconds on with 15 to 30 seconds of rest for 3 to 4 rounds. If you prefer counting reps, 10 to 15 jumps per side per set is a reasonable starting range. Adjust the work-to-rest ratio based on your current fitness level.
What are the benefits of doing Skaters?
Skaters build lateral power and agility, improve single-leg balance and coordination, and raise your heart rate for cardiovascular conditioning. Because the movement is bodyweight-only and needs no equipment, it fits easily into a warm-up, a HIIT circuit, or a standalone cardio session.
Are Skaters safe for people with knee problems?
Use caution if you have existing knee pain or injury. The single-leg landing places load on the knee, and landing mechanics are critical — always land with a soft, bent knee and make sure the knee does not collapse inward. If you experience pain during the movement, stop and consult a healthcare professional before continuing.
