10 Best Skating Alternatives for Quad Strength

Ranked Skating Alternatives

10 substitutes, ranked by how closely each one matches the Skating on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Bodyweight Walking Lunge

   86% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   It still works the quads, through a different movement.

   How to perform this exercise

   1. Begin standing with your feet shoulder width apart and your hands on your hips.
   2. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
   3. Drive through the heel of your lead foot and extend both knees to raise yourself back up.
   4. Step forward with your rear foot, repeating the lunge on the opposite leg.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: quads, the same as the Skating
   • Equipment: bodyweight only, the same as the Skating
   • Body position: standing, the same as the Skating
2. 

   2. Alternate Leg Diagonal Bound

   85% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Assume a comfortable stance with one foot slightly in front of the other.
   2. Begin by pushing off with the front leg, driving the opposite knee forward and as high as possible before landing. Attempt to cover as much distance to each side with each bound.
   3. It may help to use a line on the ground to guage distance from side to side.
   4. Repeat the sequence with the other leg.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: quads, the same as the Skating
   • Equipment: bodyweight only, the same as the Skating
   • Body position: standing, the same as the Skating
3. 

   3. Lateral Cone Hops

   85% match

   • Adductors
   • Other
   • Intermediate
   • Compound

   A looser match: it works the adductors rather than the quads.

   How to perform this exercise

   1. Position a number of cones in a row several feet apart.
   2. Stand next to the end of the cones, facing 90 degrees to the direction of travel. This will be your starting position.
   3. Begin the jump by dipping with the knees to initiate a stretch reflex, and immediately reverse direction to push off the ground, jumping up and sideways over the cone.
   4. Use your legs to absorb impact upon landing, and rebound into the next jump, continuing down the row of cones.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: adductors, not quads
   • Equipment: bodyweight only, the same as the Skating
   • Body position: standing, the same as the Skating
4. 

   4. Lateral Bound

   84% match

   • Adductors
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Assume a half squat position facing 90 degrees from your direction of travel. This will be your starting position.
   2. Allow your lead leg to do a countermovement inward as you shift your weight to the outside leg.
   3. Immediately push off and extend, attempting to bound to the side as far as possible.
   4. Upon landing, immediately push off in the opposite direction, returning to your original start position.
   5. Continue back and forth for several repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: adductors, not quads
   • Equipment: bodyweight only, the same as the Skating
   • Body position: standing, the same as the Skating
5. 

   5. Scissors Jump

   81% match

   • Quads
   • Bodyweight
   • Advanced
   • Compound

   Pick this when you want a harder version that still works the quads.

   How to perform this exercise

   1. Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
   2. Ensure that the front knee is over the midline of the foot. Extending through both legs, jump as high as possible, swinging your arms to gain lift.
   3. As you jump as high as you can, switch the position of your legs, moving your front leg to the back and the rear leg to the front.
   4. As you land, absorb the impact through the legs by adopting the lunge position, and repeat.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: quads, the same as the Skating
   • Equipment: bodyweight only, the same as the Skating
   • Body position: standing, the same as the Skating
6. 

   6. Split Jump

   81% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
   2. Ensure that the front knee is over the midline of the foot.
   3. Extending through both legs, jump as high as possible, swinging your arms to gain lift.
   4. As you jump, bring your feet together, and move them back to their initial positions as you land.
   5. Absorb the impact by reverting back to the starting position.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: quads, the same as the Skating
   • Equipment: bodyweight only, the same as the Skating
   • Body position: standing, the same as the Skating
7. Play demonstration

   7. Monster Walk

   79% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the glutes rather than the quads.

   How to perform this exercise

   1. Place a resistance band around your ankles.
   2. Stand with your feet shoulder-width apart and slightly bend your knees.
   3. Take a step to the side with your right foot, maintaining tension on the resistance band.
   4. Follow with your left foot, stepping to the side to return to the starting position.
   5. Repeat for the desired number of repetitions, then switch sides.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: glutes, not quads
   • Equipment: bodyweight only, the same as the Skating
   • Body position: standing, the same as the Skating
8. 

   8. Dumbbell Lunges

   75% match

   • Quads
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
   2. Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.
   3. Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
   4. Repeat the movement for the recommended amount of repetitions and then perform with the left leg.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: quads, the same as the Skating
   • Equipment: free weights, not bodyweight only
   • Body position: standing, the same as the Skating
9. 

   9. Lateral Box Jump

   73% match

   • Adductors
   • Other
   • Advanced
   • Compound

   How to perform this exercise

   1. Assume a comfortable standing position, with a short box positioned next to you. This will be your starting position.
   2. Quickly dip into a quarter squat to initiate the stretch reflex, and immediately reverse direction to jump up and to the side.
   3. Bring your knees high enough to ensure your feet have good clearance over the box.
   4. Land on the center of the box, using your legs to absorb the impact.
   5. Carefully jump down to the other side of the box, and continue going back and forth for several repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: adductors, not quads
   • Equipment: bodyweight only, the same as the Skating
   • Body position: standing, the same as the Skating
10. 

    10. Barbell Walking Lunge

    72% match

    • Quads
    • Barbell
    • Intermediate
    • Compound

    How to perform this exercise

    1. Begin standing with your feet shoulder width apart and a barbell across your upper back.
    2. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
    3. Drive through the heel of your lead foot and extend both knees to raise yourself back up.
    4. Step forward with your rear foot, repeating the lunge on the opposite leg.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches

    • Primary muscle: quads, the same as the Skating
    • Equipment: free weights, not bodyweight only
    • Body position: standing, the same as the Skating