Skater
Rep Range
Time Based
Hints
Initiate the movement by pushing off with one foot and leaping to the side, landing on the opposite foot. As you land, cross the trailing leg behind the stance leg while the arms are in front for balance. This mimics the motion of a skater propelling themselves on ice. Land softly on the balls of your feet to minimize impact on the joints. Control is essential here. Keep your chest lifted, but allow a forward lean to maintain balance. This will engage your core muscles and assist in stabilizing your body. As you leap from side to side, try to cover as much ground as you can. This will enhance the exercise's effectiveness and ensure a wide range of motion. To maintain balance, keep your gaze fixed ahead and not on your feet. This will help in keeping a consistent rhythm and movement.
Common Mistakes
Not bending the knee of the landing leg enough can increase the risk of injury. Ensure a slight bend to absorb the impact better. Leaning too far forward or rounding the back can be problematic. Instead, maintain a straight back with a slight forward lean. Not swinging the arms or keeping them static can throw off balance. The arm movement is integral for balance and mimicking the skater movement. Stomping or landing too hard can jolt the joints and lead to potential injuries.
Breathing
Exhale as you leap to one side. Inhale as you prepare to leap to the opposite side. This controlled breathing supports stamina and ensures continuous oxygen supply to the working muscles.
Muscle Focus
Primary Focus Area
Cardiovascular System
Secondary Focus Area
Lower Body, Core, Shoulders, Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae