Videos
Instructions
- Stand with feet hip-width apart and knees slightly bent.
- Leap laterally to the right, landing softly on your right foot.
- Bring your left leg diagonally behind your right leg, hovering it off the floor.
- Swing your arms naturally to aid balance and momentum.
- Push off your right foot and leap to the left, repeating the movement on the opposite side.
Technical Tips
- Keep your core engaged to stabilize the torso.
- Land softly with a slight bend in the knee to absorb impact.
- Focus on lateral movement rather than vertical height.
- Maintain a forward chest and neutral spine throughout.
Breathing Tips
- Inhale before the jump.
- Exhale as you push off laterally.
- Inhale during the landing phase to stay controlled.
Medical restrictions
- Knee injuries
- Ankle instability
- Hip joint issues
- Balance disorders
Description
Ice Skaters are a dynamic, full-body cardio and agility exercise that mimics the lateral movement of a speed skater. This explosive movement improves coordination, cardiovascular endurance, and lower-body strength while enhancing lateral power and stability. It's especially effective for athletes who require side-to-side movement proficiency, such as skaters, skiers, and field sport players. Ice Skaters also support fat burning and metabolic conditioning due to their high-intensity nature. By engaging the glutes, quads, and hamstrings with every leap, this bodyweight exercise offers a challenging alternative to traditional linear movements. Ideal for HIIT workouts, functional training circuits, and warm-ups, Ice Skaters require no equipment and can be performed in minimal space, making them perfect for home or gym use. This versatile movement also promotes joint resilience and better balance, which are crucial for injury prevention and performance longevity.
What muscles do Ice Skaters work?
Ice Skaters primarily target the glutes, quads, and hamstrings while also engaging the hip abductors, calves, and core muscles, making them an effective full-body cardio and strength exercise.
Can I do Ice Skaters without any equipment?
Yes, Ice Skaters are a bodyweight exercise that requires no equipment, making them ideal for home workouts or small-space training sessions.
Are Ice Skaters good for fat loss?
Yes, Ice Skaters are a high-intensity plyometric movement that elevates heart rate and burns calories efficiently, contributing to fat loss and improved cardiovascular health.
How do I modify Ice Skaters for beginners?
Beginners can perform a lower-impact version of Ice Skaters by stepping side-to-side instead of jumping, focusing on balance and form before increasing speed or range of motion.
Are Ice Skaters safe for knee pain?
Individuals with knee pain should approach Ice Skaters cautiously or avoid them, as the lateral jumping motion can strain the knee joints; consult a professional before performing.