About this exercise
A plyometric lateral movement that mimics a speed skater's stride. You alternate stepping back and to the side while swinging your arms for momentum, training hip stability, glute strength, and cardiovascular endurance.
Side Swing Skater Stepback
Step by step instructions, muscle activation and variants for the Side Swing Skater Stepback.
MediumGlutesQuadriceps
How to Perform
- Stand with feet hip-width apart and a slight bend in the knees
- Push off your left foot and step your right foot diagonally back and to the right
- Swing your arms to the right to generate momentum as you land on your right foot
- Allow your left leg to sweep behind you in a skating motion, hovering just above the floor
- Push off your right foot and repeat to the opposite side
- Land softly with a slight knee bend to absorb the impact each time
- Keep your chest up and core braced throughout the movement
Muscle Activation
Primary
GlutesQuadriceps
Secondary
CoreOuter thighs
About the Side Swing Skater Stepback
The Side Swing 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.
You may also like
3-Point Standing Hops
Bodyweight · Medium
GlutesQuadricepsCalvesHamstringsCore
4 Corners Curtsy
Bodyweight · Medium
GlutesQuadricepsHamstringsInner thighs
4-Cone Single Foot Lateral Hops
Bodyweight · Medium
GlutesQuadricepsCalvesCoreOuter thighs
4-Way Single Leg Hop
Bodyweight · Medium
GlutesQuadricepsHamstringsCalvesCore
