How To Do Skaters

By: Chris Freytag, CPT

The skaters exercise mimics the motion of speed skating, involving lateral jumps from one foot to the other while swinging the arms for balance. I love this exercise because it effectively targets the legs, glutes, and core, enhancing balance, agility, and cardiovascular fitness.

This two-in-one strengthening and cardio exercise is a great functional exercise to add to your routine. It will not only benefit you by toning your lower body, but you will also be keeping your heart healthy and your metabolism burning.


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    How To Do Skaters

    Follow these steps to perform the skaters exercise properly:

    • Start with your legs slightly wider than shoulder distance apart and arms at the sides.
    • Bring one leg behind at a slight angle into a reverse lunge. The front knee will come to a 90-degree angle.
    • Swing the arms in front of that bent knee and leap the back leg forward to switch sides in a skating motion. Arms alternate as you switch sides like a speed skater.

    What Muscles Do Skaters Work?

    Skaters is an awesome cardio exercise that works your glutes, outer thigh and core while giving you a great cardiovascular move that gets your heart rate up anytime, anywhere.

    Explore more of my favorite cardio workouts (no running involved!).

    Benefits of Doing Skaters

    There are many reasons you should incorporate skaters into your workouts. Here are just a few:

    High-Intensity Interval Benefits

    No matter how you look at it, skaters are going to get you breathing heavy! You will undoubtedly reach your anaerobic state meaning breathing only through your mouth and needing a break after about 20-30 seconds. This makes it perfect for high-intensity interval training (HIIT)!

    To learn more about this type of training, check out my HIIT for beginners guide.

    Work Your Lower Body And Core

    Your legs are moving and getting stronger with skaters. Quads, glutes, hamstrings and calves…every muscle is put to the test! You get some bonus outer thigh work as well.

    The key is to push off hard. Once you land be sure to land softly using your leg and core strength.

    Cardio Exercise At Home

    The cardio benefits of skaters are amazing, but even better is the fact that you can do this move right at home. No need to go to a gym or head into bad weather, just find some space and get moving.

    Some short burst of high intensity moves like this can get you an awesome workout in less than 20 minutes!

    Chris Freytag demonstrating Skaters

    How Many Calories Do Skaters Burn?

    People often ask how many calories they are burning in their workouts. Most exercises will generally burn about 100 calories for every 10 minutes you are working. Skaters are great for a high-calorie burn due to intensity.

    Bottom line – the harder you work, the more calories you burn.

    Other Exercises Similar to Skaters

    If you like the idea of getting a great cardio move right in the comfort of your own home with no equipment needed, try these too!

    Incorporating Skaters Into Your Workouts

    Skaters is an amazing cardio exercise all on its own! However, you could also incorporate skaters into other workouts to mix them up.

    Try this 30-Minute Full Body Workout at home! This routine requires no equipment and just a little bit of your time to reach your fitness goals!

    (This will help us personalize your experience so that you can get the best advice possible from us!)
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