Smart Workout Diary

Speed Skater

The speed skater is a lateral plyometric exercise that mimics the side-to-side push of speed skating. It primarily trains the quadriceps and glutes while challenging the calves, balance, coordination, and cardiovascular conditioning. It supports lower-body power, agility, and side-to-side movement control.

Demonstration

Speed Skater — demonstration 1
Speed Skater — demonstration 2

Instructions

  1. Start standing with feet about hip-width apart, knees softly bent, chest lifted, and core braced.
  2. Shift onto your right leg, hinge slightly at the hips, and swing your arms naturally to prepare for a lateral jump.
  3. Push forcefully sideways from the right foot and leap to the left, landing softly on the left leg with the knee aligned over the toes.
  4. Bring the right leg behind the landing leg without placing it heavily on the floor; keep your hips level and torso controlled.
  5. Immediately push back to the right side and continue alternating smoothly for the planned repetitions.
  6. Stop or reduce the range if you cannot land quietly and with knee control.
Muscle Group
Quads
Other Muscle Groups
Glutes, Calves
Type
Plyometric
Mechanics
Compound
Equipment
Body Only
Difficulty
Intermediate

Technique tips

  1. Land softly by bending the hip, knee, and ankle together; avoid a stiff or noisy landing.
  2. Keep the knee tracking over the toes; do not allow it to collapse inward on landing.
  3. Begin with short jumps and increase lateral distance only when balance and landing control are consistent.
  4. Use a steady rhythm and exhale as you push off, rather than rushing the repetitions.
Exercise library