Skating

An intermediate conditioning exercise for the quads, hip abductors, adductors, calves, glutes and hamstrings.

Movement guide

Skating

Demand · source-assignedMedium (unreviewed)

Equipment requiredOther / check instructions

Muscle focusQuads · Hip abductors · Adductors · Calves · Glutes · Hamstrings

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

Stationary cycling demonstrated on the 3D figure

3D demoStationary cyclingBeginner · Cardio machine

Similar move, beginner grade.

This move

SkatingIntermediate · Other / check instructions

Intermediate grade (source-assigned).

Harder option

Depth jump to a second box demonstrated on the 3D figure

3D demoDepth jump to a second boxAdvanced · A step

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Roller skating is a fun activity which can be effective in improving cardiorespiratory fitness and muscular endurance. It requires relatively good balance and coordination. It is necessary to learn the basics of skating including turning and stopping and to wear protective gear to avoid possible injury.
You can skate at a comfortable pace for 30 minutes straight. If you want a cardio challenge, do interval skating — speed skate two minutes of every five minutes, using the remaining three minutes to recover. A 150 lb person will typically burn about 175 calories in 30 minutes skating at a comfortable pace, similar to brisk walking.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Quads. Also: Hip abductors, Adductors, Calves, Glutes, Hamstrings.

Equipment

Other / check instructions

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Box push-off jump demonstrated on the 3D figure

3D demoBox push-off jumpIntermediate · A step

Diagonal bounds demonstrated on the 3D figure

3D demoDiagonal boundsAdvanced · No equipment

Forward cone hops demonstrated on the 3D figure

3D demoForward cone hopsIntermediate · Other / check instructions

Side-to-side box push-off demonstrated on the 3D figure

3D demoSide-to-side box push-offIntermediate · A step

Single-leg cone hops demonstrated on the 3D figure

3D demoSingle-leg cone hopsAdvanced · Other / check instructions

Single-leg lateral hop demonstrated on the 3D figure

3D demoSingle-leg lateral hopAdvanced · Other / check instructions

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Questions people ask

What muscles does the Skating work?

Mainly the quads, with help from the hip abductors, adductors, calves, glutes and hamstrings.

What equipment do I need for the Skating?

Other / check instructions.

Is the Skating good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Stationary cycling.

What is an easier alternative to the Skating?

Try the Stationary cycling. It works similar muscles at a lower grade.

How do I make the Skating harder?

Progress to the Depth jump to a second box, or add load, range or slower lowering once your form is solid.