SKATE TIP OF THE WEEK
Presented by Bont Skates
Inline secrets from the world's top skaters and coaches

Weight Training for Skaters
Part 2: The Lunge

By Westy Bell
June 8, 2007
(updated June 11, 2007)

Another great lift for skaters is the lunge. The lunge strengthens and conditions the quads, glutes and hamstring muscles, all of which are important in skating. It also develops balance, which you can never have enough of when you're rolling on wheels.

The lunge looks the way it sounds. You lunge forward (or to the side) with one foot. Then you return to an upright (straight leg) position. However, skaters should modify the exercise to mimic the position used in skating. That means that instead of coming all the way up, they should only rise about half way, forming an angle of about 135 degrees between their lower and upper leg.

How to do the front lunge:

1. Stand in the skater's position, knees bent and feet shoulder-width apart
2. Step forward, landing on the heel first
3. Lower the body by bending the back knee
4. Rise up until your knee forms an angle of 135 degrees
5. Repeat on the opposite leg

As your strength improves, you may want to place an Olympic barbell on your back (or hold a dumbbell in each hand) to increase the lift.

How to do the side lunge:

1. Stand in the skater's position, knees bent with feet shoulder-width apart
2. Lunge to one side, landing heel first. Keep knee pointed in the same direction as the foot.
3. Bend knee
4. Return to skater's position.
5. Repeat with opposite leg

Rather than use a barbell, add weight by holding a dumbbell in each hand.

...

Westy Bell is an ACE certified personal trainer, speed skater, weightlifter and mom. A native of central Pennsylvania and former Air Force meteorologist, she came late to skating, starting at age 27. But she learned fast and became a national champion in 2002 when she and teammate Jane Carey won the classic (over 30) two woman relay at Indoor Nationals. She lives in Asheville, NC, and skates with the Rolling Warriors.

• Westy's Myspace page

Related reading:

• Skate Tip of the Week Archive.
• Beginners Guide to Outdoor Racing.
• Beginners Guide to Inline Skating.

• Has Weight Training Helped Your Skating?