Skater Lunges

Intermediate Level of Difficulty

The skater lunge is a full body exercise that targets the legs and shoulders. This is a great exercise for many different sports including skating, skiing and lacrosse.


Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Equipment Used

Picture of Dumbbells


The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs.

Exercise Instructions

skater lunges - step 1

Step 1

Start in a standing position with your feet hip width apart while holding a pair of dumbbells in each hand.

skater lunges - step 2

Step 2

Step back into a reverse lunge while simultaneously raising both dumbbells to shoulder height.

skater lunges - step 3

Step 3

Stand back up to the starting position while lowering the dumbbells back to your side.