About this exercise
The Skater Stepback is a dynamic plyometric drill that mimics the lateral gliding motion of a speed skater. Alternating side to side, it builds explosive leg power, lateral stability, and coordination while elevating heart rate.
Skater Stepback
Step by step instructions, muscle activation and variants for the Skater Stepback.
MediumGlutesQuadriceps
How to Perform
- Stand upright with feet hip-width apart
- Push off your left foot and leap laterally to the right, landing softly on your right foot
- Sweep your left foot behind your right leg in a skating motion, simultaneously reaching your left hand toward the floor
- Load the right glute and quad to absorb the landing, keeping your chest up
- Explosively push off the right foot and leap back to the left, landing on your left foot
- Continue alternating sides in a fluid, rhythmic skating pattern
- Keep your core braced and hips low throughout the movement
Muscle Activation
Primary
GlutesQuadriceps
Secondary
HamstringsCoreOuter thighs
About the Skater Stepback
The Skater Stepback is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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