Skater Arm Swings

Instructions

1
Stand with feet shoulder-width apart, arms at sides or in neutral position, chest upright, and core engaged. Body weight distributed evenly across both feet.
2
Prepare for jumping by bending knees to approximately 90 degrees, swinging arms backward to generate momentum. Maintain neutral spine and forward gaze.
3
Lower body by flexing knees and hips, descending into a quarter squat position. Arms swing backward to coordinate with the downward motion. Eccentric phase controls descent.
4
Explosively extend knees and hips, driving through heels to propel body vertically upward. Simultaneously swing arms upward overhead to assist momentum. Land softly with bent knees to absorb impact and return to standing position.
PRIMARY MUSCLESQuadriceps
SECONDARY MUSCLESGluteus Maximus, Hamstrings, Gastrocnemius, Rectus Abdominis
EQUIPMENTBody weight
DIFFICULTYBeginner

Overview

When programming for Quadriceps growth, the Skater Arm Swings stands out as a highly efficient Cardio choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

  • Allows for a natural movement path that closely mimics functional daily activities.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Reduces the likelihood of Plyometrics injuries by reinforcing connective tissue strength.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

The primary driver is the Quadriceps. However, the movement also recruits Gluteus Maximus, Hamstrings, Gastrocnemius, Rectus Abdominis to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Skater Arm Swings
  • Cable Skater Arm Swings
  • Banded Skater Arm Swings

Frequently Asked Questions