How to do a TRX Ice Skater
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with TRX Ice Skater
Target muscles worked
Instructions for Proper Form
The TRX Ice Skater is an energetic cardiovascular exercise that incorporates lateral movement to target the legs and glutes. Utilizing the TRX straps adds an element of stability, enhancing balance and agility. This exercise is excellent for improving athletic performance and functional lower body strength.
- Stand upright while holding the TRX handles at shoulder height with your elbows bent. Laterally hop to the right keeping the TRX handles at shoulder height before landing on your right foot and bending your knees and hips to descend into a lunge keeping your left leg elevated off the floor. Push off your right foot to laterally hop before bend your hips and knees to descend into a lunge. Repeat the sequence for the allotted repetitions.
Sets & Reps Calculator
Average TRX Ice Skater standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner3sets8reps1 Set Max9reps
- intermediate4sets8reps10reps
- advanced4sets9reps11reps
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Alternatives & Variations to TRX Ice Skater
1. Air Squats
92.1 mSCORESWAPPED 19 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
2. Dumbbell Sumo Squat
81 mSCORESWAPPED 8 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.
3. Bodyweight Bulgarian Split Squat
46.9 mSCORESWAPPED 8 TIMESBodyweight Bulgarian Split Squat is a compound exercise that’s somewhere between a Squat and a Lunge. It primarily targets your quads. By placing your back leg on a flat bench, you add some instability to the movement, while also further emphasizing your quadriceps. This is a great exercise for developing strength, power, and stability in your lower body without any additional weight.
- Intermediate
- Quads
- Flat Bench
4. Dumbbell Lunge
97.6 mSCORESWAPPED 7 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
5. Machine Leg Press
95.1 mSCORESWAPPED 6 TIMESMachine Leg Press is a variation on the more standard Leg Press. Like the Leg Press, this is a compound exercise that primarily recruits the quadriceps. This is a great exercise for building strength and muscle mass in your quads. The use of a machine doesn’t change anything significant about this exercise, although your positioning may change depending on the machine you’re using.
6. Dumbbell Squat
94.1 mSCORESWAPPED 6 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
7. Leg Press
99.7 mSCORESWAPPED 6 TIMESLeg Press is a compound exercise that primarily targets the quadriceps. The exercise itself is fairly similar to a standard squat, with some key differences. The biggest of these differences is the added stability from supporting your back on the Leg Press Machine. The end result of these changes is a more stable movement that further emphasizes your quadriceps. Leg Press is an excellent exercise for anyone looking to build muscle mass or strength in their quads.
8. Leg Extension
99.4 mSCORESWAPPED 5 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
9. Lunge
90.8 mSCORESWAPPED 5 TIMESLunges are one of the most common lower body exercises out there. It’s a compound exercise that primarily targets your quads. In order to return to a standing position with this exercise you need to engage your quads in order to push yourself back up. This further emphasizes your quadriceps compared to other Lunge variations, however this also places more tension on your knee. By stepping forward with a single leg taking most of the load, you can more easily identify, and address any discrepancies in mobility or strength between sides.
10. Weighted Wall Sit
39.2 mSCORESWAPPED 4 TIMESWeighted Wall Sit is a variation on the more standard Wall Sit. Like Wall Sit, this is an isometric exercise that targets your quads, glutes, and hamstrings. By holding weight during the exercise, you add more resistance, which can help build additional strength and endurance in your lower body. This is a great exercise for improving muscular endurance and stability.
- Intermediate
- Quads