Speed skater

The speed skater is an explosive version of the lateral lunge that involves jumping from side to side and landing on a single leg, then touching the ground. It challenges the lower-body muscles, including the quads, hips, and glutes, and the cardiovascular system, while training lateral movement.


  1. Builds strength and power in the glutes, hamstrings, and quads
  2. Improves stability in the ankles, knees, and hips
  3. Works core strength to maintain balance and upright position
  4. Cardiovascular challenge that also builds endurance, balance, and coordination
  5. Requires no equipment

Speed skater Images


Speed skater Instructions

Speed skater muscle diagram
  1. Begin in a standing position with your feet shoulder-width apart. You should be looking directly forward, with your chest up, knees and hips unlocked, and your back straight. This will be your starting position.
  2. Begin the exercise by jumping to the right with a slight bend in your knees.
  3. Next, in the same motion, reach down and toward the outside of your right foot with your left hand. Perform this same movement on the opposite side.
  4. Repeat this movement for the desired number of reps.