Roller Skating
Skating on roller or inline skates at a steady pace or in intervals. Builds aerobic fitness, leg endurance and balance, with extra work for the hip abductors and adductors.
Primary muscles
- Cardiovascular System
- Quadriceps
- Glutes (Gluteus Maximus)
- Gluteus Medius
Secondary muscles
- Adductors
- Hip Abductors
- Hamstrings
- Calves (Gastrocnemius)
- Transverse Abdominis
- Sets
- 1
- Duration
- 20–45 min
- Rest
- 0s
How to perform
Main muscles working (thicker lines)
Starting position
Put on skates plus a helmet, wrist guards and knee pads, then stand on a smooth surface with knees bent and feet under your hips.
Bend the knees and hips and lean the chest slightly forward.
Push one skate out to the side and back, then bring it in under your hips.
Glide on the other skate and repeat, swinging the arms in rhythm.
Skate at a comfortable pace, or alternate faster and easier stretches for intervals.
Learn to turn and stop before building speed.
Breathing: Breathe steadily in time with your strides.
Coaching tips
Sit low
Push out to the side
Glide and recover
Common mistakes
Standing too upright, which hurts balance
Pushing straight back instead of out to the side
Looking down at the skates
Safety notes
Wear a helmet, wrist guards and knee pads.
Be able to stop confidently before skating near traffic or on slopes.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.