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Last updated March 2, 2026
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cardio
Skating
Glide on inline or ice skates using a lateral push-off stride. Builds lower body endurance and balance while providing cardiovascular conditioning.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Push
- Type
- Aerobic
- Injury Risk
- Moderate
- Hypertrophy
- Very Low
- Calorie Burn
- High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
cardio
Secondary
quadsglutes (max)inner thigh (large)hamstrings
Equipment & setup
What you need and how to position yourself before starting.
Equipment
no equipment
Movement pattern
Alternate
Posture
Standing
Tracking parameters
time
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Ensure skates fit properly and are securely fastened.
- Wear a helmet, wrist guards, knee pads, and elbow pads.
- Find a smooth, flat surface to begin.
- Step 2Technique
- Bend your knees and lean slightly forward from the hips.
- Push off to the side with one foot, transferring weight to the gliding foot.
- Bring the pushing foot back under your body and repeat on the other side.
- Maintain a fluid, rhythmic motion and keep your arms relaxed at your sides.
- Step 3Stopping
- Use the heel brake or T-stop technique to slow down.
- Bend your knees deeper to lower your center of gravity when stopping.
- Practice stopping at slow speeds before skating fast.