Speed Skater Exercise
A lateral jump and stick drill that builds hip power, deceleration control, and single-leg stability in the frontal plane.
EPI video demonstration · Watch on YouTube
Muscles Targeted
Glute med/max, quads, hamstrings, calves/ankle stabilizers, trunk stabilizers.
Key Benefits
- Improves lateral hip power and landing mechanics
- Trains deceleration and control on one leg
- Helpful for cutting sports and runners building lateral resilience
- Easy to scale with distance, speed, or stick time
Equipment Needed
No equipment required. Use open space with good traction.
How to Perform the Speed Skater Exercise
- Start in an athletic stance with hips back slightly.
- Jump laterally to one side and land on one foot.
- Absorb the landing by bending the knee and hip.
- Keep the knee tracking over the foot (no collapse inward).
- Stick the landing briefly, then push to the other side.
Programming Options
- 2–4 sets of 6–12 total reps (3–6 per side)
- Option: 1–2 second stick on each landing
- Progress by increasing distance or reducing stick time
Why This Variation Works
Lateral jumping loads the hip differently than straight-line drills and forces you to control pelvis and knee alignment during deceleration.
When to Use It
Return-to-sport progressions, plyometric phases, and performance training once foundational strength and tolerance are established.
Related Glute Exercises
Pair this with strength work from Glute Exercises.
Frequently Asked Questions
How far should I jump?
Start small enough that you can land quietly and controlled. Distance comes later.
What if my knee caves in when I land?
Reduce distance, slow the pace, and focus on hip control. Add strength drills before pushing speed.
Can I do this if I’m not cleared for jumping yet?
Start with step-to-balance (no jump) and build control before adding plyometrics.
More exercises in this collection
Explore other videos in Glute Exercises. These movements are related by category, not necessarily direct progressions.
Educational exercise information only. This is not an individualized treatment plan. Modify or stop any exercise that worsens symptoms, and seek appropriate professional guidance when needed.