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, quads
Up Next in Functional & skater specific lower body
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Advanced: Off-ice single leg squat ex...
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...
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Advanced: Single leg Romanian deadlif...
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 -
Foundation: Single leg squat with a t...
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
