Skater Jumps

Gluteus MediusBodyweight

Dynamic standing exercise mimicking a speed skater to strengthen the gluteus medius. Builds coordination and lateral stability with low axial spine loading.

How to do it

1Stand tall, feet shoulder-width apart, knees slightly bent, and hinge forward slightly with a flat back.

2Step or bound to the right, landing softly on your right foot and sweeping your left leg diagonally behind you.

3Cushion your landing by bending your knee, holding balance on your lead leg.

4Push off your right foot and leap to the left, transferring your weight to the left leg.

5Continue alternating rhythmically from side to side while keeping your core tight and stable.

Common mistakes

Letting the landing knee cave inward, placing excessive stress on the joint.

Rounding your back while hinging forward.

Losing balance control and landing hard on a locked-out leg.

Breathing

Breathe rhythmically: exhale as you push off and leap, inhale as you land.

Make it harder or easier

To scale down, step side-to-side without hopping; to scale up, increase your leap distance and tempo.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.