Legs
Skaters
A jump from one foot to the other, side to side, sticking each landing like a speed skater. It works your glutes and legs and trains you to land with control.
- Works
- Glutes, quads, hamstrings, calves, core
- Equipment
- No equipment
- Load
- Bodyweight
How to do it
- 1Stand on one foot with that knee bent and your other foot lifted behind you, chest leaning forward a little.
- 2Push off your standing foot and jump sideways.
- 3Land softly on your other foot with your knee bent, sweeping your trailing foot behind you and your arms across your body.
- 4Steady yourself for a beat, then jump back the other way.
Cues
- Land soft and quiet, knee bent.
- Stick each landing before you go again.
- Push sideways, not up.
Common mistakes
- Landing with a stiff leg. Bend your knee and sink into your hip as your foot lands.
- Knee caving in on the landing. Land with your knee over your middle toes.
- Rushing and losing your balance. Shorten the jump and pause on each landing until you're steady.
Easier
Tiff's version takes a smaller step side to side, with no jump.
Harder
Jump wider and hold each landing for 2 seconds, or touch the floor with your opposite hand as you land.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
What muscles do skaters work?
Your glutes and quads do most of it, with your hamstrings, calves and core helping you land and balance. Because you move side to side, they work your hips in a direction squats and lunges don't.
