Purpose: This exercise builds hip stability for stroking and the landing position, so that skaters can maintain a stronger position on their skating leg, while their free leg moves
Focus: core, knee bend, glute activation, hip activation, glute strength, hip strength.

Purpose: This exercise will help skaters to stabilize skating leg and build glute & hip strength to maintain a layback position.
Focus: layback spin, hip stability, glute strength.

Purpose: This reverse lunge variation builds strength in the lower body and stability in the standing leg, and is especially helpful for building strength for the flip and lutz reach back.

Focus: Lower body strength, reverse lunge variation, flip reach back, lutz reach back, quads, hamstrings, ...

Purpose: This side lunge variation allows skaters to work on their inner thigh muscles, or hip adduction, which is needed for a tight air position. Skaters should press down into the floor when pulling the slider back to create more resistance for the hip adductors. The side lunge also is good fo...

Purpose: This exercise is a progression of a double leg glute bridge and a regression of single leg glute bridges

Focus: Pelvic floor engagement, unilateral strength, glutes, hip flexors, hamstrings

Purpose: This challenging exercise can help skaters work on their balance and strength in their standing leg, the leg strength for the reach back in the free leg, and overall core strength and stability to maintain the position.

Focus: Balance, stability, injury prevention, ankle strength, flip...

Purpose: This circuit will help improve your strength in the glute medius, minimus and maximus muscles in order to help better align your axel take-off and activate the muscles needed to perform a stable jump.

Focus: Glute activation, gluteus minimus, gluteus maximus, axel take-off, axel follow-...

Purpose: This video introduces skaters to the lunge exercise. The trainer explains why it is a good exercise for skaters to use in their off-ice training, some important alignment and technique pointers to keep in mind, and variations and progressions .
Focus: Hamstring strength, quad strength, ...

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.