Exercise guide
Skater Arm Swings
- Intermediate
- Compound
- Timed hold
- Shoulders
- Upper arms
- Waist
This dynamic lateral movement builds explosive power in the glutes and quads while improving coordination and core stability through rhythmic arm swings. It effectively targets the lower body while the swinging motion engages the deltoids and pectorals for balance.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with feet hip-width apart and a slight bend in your knees.
- Engage your core and keep your chest upright with your arms relaxed at your sides.
- Ensure you have enough space to move 3-4 feet laterally in both directions.
How to do it
- Leap to the right, landing softly on your right foot while tucking your left leg behind your right ankle without letting it touch the floor.
- Simultaneously swing your arms across your body in a fluid, rhythmic motion to maintain balance and drive momentum.
- Immediately push off your right foot to leap to the left, switching legs and arm positions in a continuous flow.
- Exhale on each lateral leap and maintain a steady, athletic tempo throughout the set.
Form checklist
- Land softly on the mid-foot with a slightly bent knee to absorb impact.
- Keep your chest lifted and eyes forward to maintain a neutral spine.
- Avoid letting the trailing foot touch the ground to maximize balance and glute engagement.
- Ensure your knees stay aligned with your toes during the landing phase to protect the joints.
Pro tips
- Drive through the heel of the standing leg to maximize glute and quad activation during the push-off phase.
- Focus on the 'mind-muscle connection' by using your core to stabilize the torso as your arms swing across your midline.
Make it harder
- Increase the lateral distance of each jump to challenge your power and deceleration capabilities.
- Reach down to touch the floor with the opposite hand on each landing to increase the range of motion and glute stretch.
Frequently asked
- What muscles does the skater arm swings work?
- The skater arm swings primarily targets the calves, glutes, and quadriceps, and also works the obliques and serratus anterior as secondary muscles.
- What equipment do you need for the skater arm swings?
- The skater arm swings requires no equipment — just your body weight.
- Is the skater arm swings good for beginners?
- The skater arm swings is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- Barbell Power JerkAdvanced · adductors, calves, deltoids, glutes, hamstrings, and quadriceps
- Barbell Snatch From BlocksAdvanced · adductors, calves, glutes, hamstrings, lats, quadriceps, serratus anterior, and trapezius
- Battling Ropes Jumping JackIntermediate · calves, glutes, and quadriceps
- Box Jump Through The ArmsIntermediate · calves, glutes, and quadriceps