Best Roller Skating Exercises For Beginners

Roller skating involves almost all the muscles of your core, legs, and thighs. Therefore, your body must have built-in strength and endurance to take the physical stress of the sport. Some basic exercises such as sit-ups, crunches, planks, lunges, and squats can help beginners develop the required muscle strength. Further, the sport requires a tremendous amount of balancing and stability.

So, what are the best roller skating exercises for beginners? The skating exercises that help beginners in toning and tightening the core, thighs, hips, and glutes are ideal to build up the required strength and endurance. You can try some low-intensity workout moves on your roller skates such as focused practice laps, crab walk, and full squats.

The sole purpose of the exercises for beginners is to develop strength and improve balance. Plus, you get to burn out some extra calories. Most of these exercises can be done in the rinks, in-between outside skating sessions, and even in your living room without skates.

On-skate Exercises for Beginners

There are various beneficial moves that beginners can try during skating to refine their skills for the sport and acquire the desired stamina. Here are some on-skate exercises [source] that you can try in the rink with other peer skaters:

Interval Training

You can try alternate high-intensity skating at a moderate pace during your workout session. Start at a slow speed, continue for about five minutes to warm up your muscles. Maintain pace and quickly kick your gear to skate straight at a rigorous pace for about 30 seconds. Gradually slow down and resume a moderate pace again for the next five minutes.

Try alternating your speed at regular intervals for about 30 minutes. This interval training session will help you develop strength and makes you comfortable with your skates. You can increase the duration and pace for the high-intensity sessions. You should try this exercise at least two times every week for more effective results. The gap in between training sessions will help your body recover.

Skating Over Long Distance

You can try exercises that require continuous skating over long distances. Alternately, you can skate continuously for about 30 minutes. These long-distance skating sessions will help you increase muscle endurance, develop strength, and improve your lung capacity. You can start by selecting a paved trail or a less-crowded sidewalk that runs straight for several miles. Gradually increase the difficulty level by including a terrain that involves hills and climbs. Such a route will challenge your stamina, evaluate your balancing skills, and make your workout sessions much more interesting.

Cone Skating

You can make your skating workout sessions more fun by including some obstacles in your path. Implement some cones or any other impediments into your routine skating. When you navigate between those cones or other obstacles, you engage almost all the muscles in your lower body, which strengthens your calves, thighs, and glutes. These exercises tone your legs, improve coordination and boost your balance on skates.

Start small with five cones placed 4-feet apart. Try skating between the cones in a weaving pattern. Challenge yourself and repeat the session at a high speed. Continue varying your pace at frequent intervals. Take cone skating to the next level by navigating the cones in a reverse direction skating backward.

Have Fun with Competitive Skating

You can make your workout session more enjoyable by including your teammate, friends, or peer skaters. You can challenge each other with alternate speed skating sessions to achieve a faster pace. Again, if you are exercising on your own, you can include the competitive element by using a stopwatch to time your skills. Set better goals for yourself by racing around a rink. Try to break a previous fastest record every time you skate. You can further improve your endurance by gradually increasing the distance as you race.

Basic Beginner’s Exercises to Improve Strength and Endurance

You can try endless stretching exercises to tone up your muscles. Basic beginner’s exercises focus on a lower-body training plan. You can use your inline or roller skates to tone up and strengthen the entire body with minimal impact on your joints. Here are some beginner exercises [source] that you can try in your living room or outside on your skates.

Calf Raise

Stand straight and keep your feet shoulder-width apart. Slightly bend forward without pitching the upper body. Bend your knees at an angle of 45-degrees. Maintain this position and gradually rise on your feet. Lower down your back moving only your ankles. You should continue the movement for about 30 seconds. This exercise primarily focuses on your shins and calves but also engages your quads, glutes, and hamstrings. You can make it more challenging by moving your knees in and out to target your calf muscles.

Skate Position

This exercise sounds pretty simple, but it works on your legs, shoulders, glutes, hip flexors, lower and upper back. Stand straight and keep your feet shoulder-width apart. Bend your knees at a 45-degree angle. Keep your toes forward and extend one leg out towards the side. Your knee stays bent the entire time. Slowly bring your extended leg back in position and repeat the exercise with the other leg on the opposite side. You can try this exercise at a rink with your skates. In that case, pump your arms and continue alternating your legs for at least 20 reps.

Leg Lifts

This exercise works on your hips and ab/adductors but also engages the muscles of the butts and legs. Keep your feet shoulder-width apart with your toes facing forward. Slowly push your hips back and lower into a half-squat position with your knees bent at a 45-degree angle, as if sitting in an armchair. Gradually extend your left leg to the side by lifting it off the ground and return to the original position. Repeat the exercise with the opposite leg. Keep alternating the sides for at least 20 reps. You can try a variation of this exercise by extending your legs towards the back.

Single-Leg Squats

Stand straight on the left leg. Keep your hands on the hips. Slowly extend your right leg forward by bending your left knee and lowering your body. In this position, your left knee must maintain a 45-degree angle. Pause for a while and push yourself up. Switch to the other leg and repeat the exercise for 10 reps on each leg. Single-leg squats target the muscles of your quadriceps. This exercise also activates the core and stimulates almost every muscle in the lower body, including the calves, glutes, and hamstrings.


This exercise targets almost every muscle of the lower body, including quadriceps, calves, glutes, and hamstrings. For this exercise, stand straight and take a step forward with the left leg. Gradually lower your body so that your front knee bends at 90-degrees. Maintain the position for a while and quickly push yourself back to the initial position. Repeat the exercise with the other leg.

After completing a session of front squats with each leg, you can try reverse lunge by stepping backward this time on each leg. Keep alternating the legs. Perform 10 backward and 10 forward lunges with each leg. You can make it more difficult by adding a jump as you transition from one leg to the other as you lunge back. Raise your knees high in the air as you jump.

Lower-Back Booster

You should maintain a strong lower back to take up the stress of roller skating on your body. This exercise strengthens the muscles of your hips, glutes, hamstrings, and lower back.Stand straight, keep your hands on the hips and slightly bend your knees at an angle of 45-degrees.

While your knees are bent, gradually lower your torso and bend at your hips so that your torso stays parallel to the floor. Maintain the position for a while and gradually raise your torso back to the initial position. Perform the exercise for 20 reps.

Related Questions

Suggest a simple cardio workout on the skates. You can use the time of skating to try out a 30-minute cardio workout on the skates. For this:

  • Start skating at a slow speed. Maintain pace. Try a basic warm-up at a fast pace for about 10 minutes. During this time you can try 3 easy variations for 10-second bursts of speed.
  • Alternate speed skating with complete rest. Ideally, pause for at least 35 seconds after a fast skating session of 25 seconds. Repeat the 25/35 pattern for at least 20 times in total during your cardio workout session.
  • Let your body come to a relaxing position by skating at a slow speed for out 10 minutes before you wind up for the day.

This simple cardio workout not only strengthens your cardiac muscles but also improve balance and develop endurance.

Kindly suggest some basic exercises that strengthen the glutes. One of the most effective off-skate exercises that helps in waking up the lazy muscles of your glutes and strengthening them at the same time is the glute bridge [source]. You should try the exercise for at least 60 seconds before every workout or training session to help engage your glutes and keep them ready for the stretch. Once you are comfortable with a simple glute bridge, you can include more challenging variations in your workout session.

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Hi there, my name is Tom and I have been roller & inline skating since I was a little kid. Learning the sport at such an early age allowed to me gain a lot of experience and try different types of skates. It took me a lot of trial and error to learn some of the roller skating tricks so I decided to share my journey with you guys!

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