How to Do the Speed Skaters
Speed skaters are lateral jumps where you leap from one leg to the other and swing your arms across your body. They build side-to-side power and glute strength while raising your heart rate. They suit beginners as a cardio drill that needs no equipment.
Log every set of your Speed Skaters in Superlift
Muscles worked
Primary
- Glutes
- Quads
Secondary
- Hamstrings
- Calves
How to do the Speed Skaters
- 1
Stand on one leg with a slight bend in your knee.
- 2
Push off and leap sideways to your other foot.
- 3
Sweep your trailing leg behind you without touching down.
- 4
Land softly on your other foot with your knee bent.
- 5
Swing your arms across your body for momentum.
- 6
Keep your chest tall and your hips back.
- 7
Continue alternating sides at a steady pace.
Form cues to remember
- Land softly
- Swing arms across
- Hips back, chest tall
- Control each landing
Common mistakes
Landing with a stiff knee
Bend your knee and absorb the landing through your hip.
Knee caving inward
Keep your knee tracking over your toes.
Leaping too far
Pick a distance you can land and control.
Rushing the pace
Slow down if your landings feel unstable.
Sets and reps
| Conditioning | 4–6 rounds of 30–45 seconds, with 30 seconds rest |
|---|---|
| Endurance | 3 sets of 20–30 reps, with 45 seconds rest |
Lateral landings stress your ankles and knees, so keep the jumps small at first. Skip them if you have knee or ankle pain.
Superlift for iPhone
Track your Speed Skaters and watch it go up
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Speed Skaters FAQ
Speed skaters vs skater jumps: is there a difference?
They are very similar. Speed skaters often put more emphasis on a quick, rhythmic pace and the arm swing, while skater jumps can focus on the landing.
What muscles do speed skaters work?
Mainly your glutes and quads, with your hamstrings and calves helping with the push and landing.
How can I make speed skaters easier?
Shorten the distance, tap your trailing foot down, or slow the tempo until your balance improves.
