Primary Muscle Group: Legs, Glutes
Secondary Muscle Group:
Equipment Needed: None
The Benefits of Speed Skaters
Speed Skaters work very similar muscles as squats do but are much more fun to do PLUS you also get a HIIT fat burning benefit. They will work your quadriceps, glutes, hamstrings and calves so if you are looking to workout your legs, this exercise would be a good choice.
The idea of speed skaters is to mimic the motion that a skater makes when moving and therefore this makes the exercise more intense on your heart rate than a similar movement such as a bodyweight squat.
What makes the speed skater even more intense than a lunge is the cardio: To replicate the moves of a speed skater, you will do a lateral leap from one leg to the other.
This plyometric style movement means that your muscles have to exert maximum effort in short intervals, making it an excellent choice for home workouts or circuit training. Once you have mastered the speed skater movement why not check out our Free Workout Plans or our Affordable Workout Plans With Coaching
The Risks of doing Speed Skaters
When doing the speed skater exercise it’s important to remember to keep your back straight and have your abdominal muscles tight in order to keep your balance. If you don’t remain in a strong position you could easily roll & sprain your ankle and this will only set you back when trying to achieve your fitness goals.
So before giving Speed Skaters a go, here's exactly how to do them without risking pain or injury.
How To Do Speed Skaters
1) With your knees bent and your back leaning forward, leap onto your right leg.
2) Bring your left leg behind and out past your right leg (as a skater would)
3) Push off your right foot to land on the opposite side on your left foot
4) Bring your right leg out and behind your left leg and land on the balls of your right foot.
5) Alternating feet from side to side.
For Perfect Technique
• Stay on the balls of your feet, and pump your arms to propel your jumps.
• Your back should be as straight as possible, so try not to hunch your shoulders.
• Swing your back foot behind the standing leg and avoid it touching the ground.
Once you have mastered the Speed Skater exercise you can try alternative exercises that target the same muscle groups such as;
1) To perform a basic tuck jump, start in standing position, feet hip-width apart.
2) Slightly bend your knees and extend arms out at shoulder height.
3) Using the power from your legs, bend deeper and jump straight up lifting your knees to touch hands extended.
4) Be sure to land softly and again with bent knees.
1) Start with your feet shoulder-width apart, toes pointed straight forward.
2) Step out with your right foot as wide as possible.
3) Engage through the right heel as you drop your hips down and back while keeping the left leg straight, stretching the groin on the left leg and keeping both soles of the feet on the ground and toes pointed straight forward.
4) Make sure your right knee is tracking over your right foot the whole motion. Powerfully “push” your right heel into the floor to push yourself back to the full standing start position. That’s one rep.
The Tuck Jump and Side Lunge both target large muscle groups in your legs, making them excellent options for building better shaped legs & burning body fat.