Purpose: This exercise intensely works the quads in the lunge and the hamstrings on the step up. Using a weight helps overload the muscle for strength gain. This exercise can be used to improve strength of the take-off leg of an axel.

Focus: Strength gain, lower body strength, hamstrings, glutes...

Purpose: The single leg squat is an essential skating exercise, but its incredibly hard to do off the ice. They also are a good test of general alignment and strength and an indicator for potential injuries. Skaters should work on maintaining good alignment of the knee with the foot and watch tha...

Level: Advanced
Base exercise: Single leg Romanian deadlift
Variation: Bicep curl with weight
Primary muscles worked: Hamstring, biceps
Purpose: Strength building, stability
Range: Muscle isolations
Contraction: Isotonic
Skating skills associated: Spirals, camel spins
Equipment: Weights

Level: Foundation
Base Exercise: Single leg squat
Variation: Twist
Muscle group: Lower body
Movement: Spinal rotation
Purpose: Stability, strength building
Contraction type: Isotonic
Associated Skating Skills: Sit spin, broken leg or twist variation
Equipment: No equipment

This variation of a mountain climber targets your glutes as well as your core, including the obliques with the kick out. It's also a good cardio exercise when added into a high intensity interval.

Using a band around your knees, ankles, or feet during a crab walk is a great way to increase the difficulty of the exercise and add additional resistance training.