Skater Step
Also known as: low impact skater
- Primary muscleCardio
- EquipmentBodyweight
- DifficultyBeginner
- TypeCardio · Locomotion
- Secondary muscles
- Quads, Hamstrings, Glutes, Calves
- Body part
- Cardio
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Cardio
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Instead of the leaping, bounding skater jump, this version keeps one foot on the ground at all times, stepping through the pattern with minimal impact. It suits circuit conditioning and warm-ups where you want the hips and heart rate working without asking the knees to absorb landings.
How to do the Skater Step
- Stand with your feet shoulder-width apart.
- Step forward with your right foot, bending your knee and lowering your body into a lunge position.
- Push off with your right foot and step back to the starting position.
- Repeat the movement with your left foot, alternating legs with each step.
- Continue stepping back and forth, maintaining a steady pace.
- Repeat for the desired duration or number of repetitions.
Tip: Swing the arms and keep an upright posture rather than leaning forward into the incline.
Muscles worked
Primary
Cardio · Cardio
Walking and elliptical work raise the heart rate at a moderate, easy to sustain level and are the simplest form of conditioning.
Secondary
- Quads
- Hamstrings
- Glutes — Incline walking and monster walks load the glutes with every step, especially the outer part of the hip.
- Calves — The calves push off on every step and get more work on an incline.
Common mistakes
- Holding the treadmill rails — leaning on the rails on an incline walk takes most of the work out of it; swing the arms and set the incline lower if needed.
- Slouching on the elliptical — keep the chest up and the shoulders back rather than leaning on the handles.
- Big, fast monster walk steps — keep the band tight, the knees bent and the steps short, since the whole point is constant tension.
- Strolling instead of walking — steady walking is easy, but that is the point; keep the pace brisk enough that you could talk but not sing.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Warm-up | 3–5 min easy | None |
| Conditioning | 6–10 × 30 s hard / 60 s easy | Built in |
| Endurance | 15–30 min steady | None |
Walking goes at the start of a session as a warm-up, at the end as a cool-down, or as its own easy conditioning on rest days. Monster walks pair well with hip abductions in a lower body warm-up.
Variations and alternatives
Similar exercises
Frequently asked questions
What muscles does the Skater Step work?
The Skater Step primarily works the cardio. It also involves the quads, hamstrings, glutes and calves, which assist the movement and stabilise the joints.
Is the Skater Step good for beginners?
Yes. The Skater Step is rated beginner: it uses no equipment beyond your bodyweight and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Skater Step?
If you cannot do the Skater Step, try the Elliptical Trainer, the Stair Climber or the Incline Treadmill Walk. Each of them trains the cardio through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Skater Step, a sensible starting point is warm-up: 3–5 min easy; conditioning: 6–10 × 30 s hard / 60 s easy; endurance: 15–30 min steady. Put intervals after strength work or on a separate day so they do not eat into your lifting.
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