Stay Strong: Workouts For Female Skaters

Skateboarding isn’t just a sport; it’s a full-body workout, an art form, and, let’s be honest, a battle against gravity. Whether you’re landing tre flips or just starting out, staying strong is crucial for shredding with confidence and avoiding downtime from injuries.

For female skaters, building balance, strength, and injury prevention isn’t about bulking up—it’s about skating better, recovering faster, and feeling unstoppable. Let’s break down some go-to exercises designed to keep you strong and steady, both on and off your board.

1. Balance Like a Pro

Balance is the backbone of skateboarding. Without it, even pushing down the street can feel wobbly. Here’s how to level up your stability:

Single-Leg Deadlifts

• Why: Builds balance and strengthens your hamstrings and glutes.
• How:
  • Stand on one leg, holding a light weight or nothing at all.
  • Slowly hinge at the hips, reaching forward while keeping your back straight.
  • Return to standing. Repeat 10–12 reps per leg.

Bosu Ball Balance Drills

• Why: Simulates the instability of a skateboard.
• How:
  • Stand on a Bosu ball with both feet, then shift your weight side to side.
  • Up the challenge: Try balancing on one foot or doing squats.

Yoga Poses

• Why: Strengthens your core and improves flexibility.
• Try: Warrior III or Tree Pose to mimic skateboarding stances.

2. Strength for Power and Precision

Skate tricks demand explosive power, strong legs, and a core that can handle quick movements. These exercises will keep you in peak shape.

Skater Jumps

• Why: Boosts power and agility while mimicking the side-to-side motion of skating.
• How:
  • Jump laterally from one foot to the other, landing softly and maintaining control.
  • Do 3 sets of 10–12 jumps.

Goblet Squats

• Why: Strengthens your legs and hips for popping ollies and sticking landings.
• How:
  • Hold a dumbbell or kettlebell at chest height.
  • Squat down, keeping your chest up and knees tracking over your toes.
  • Do 3 sets of 10–12 reps.

Plank Variations

• Why: Strengthens your core for better board control.
• How:
  • Start with a basic plank, then try side planks or shoulder-tap planks.
  • Hold each for 30–60 seconds.

3. Injury Prevention is Key

Skating hard comes with risks, but a little prehab can go a long way. Focus on exercises that strengthen joints, improve mobility, and keep you rolling pain-free.

Ankle Alphabet

• Why: Strengthens and stabilizes your ankles—key for landing tricks.
• How:
  • Sit down and lift one foot off the ground.
  • “Write” the alphabet in the air with your toes.
  • Repeat with the other foot.

Hip Bridges

• Why: Keeps your hips and lower back strong for balance and stability.
• How:
  • Lie on your back with knees bent and feet flat on the floor.
  • Lift your hips toward the ceiling, squeeze your glutes, and lower back down.
  • Do 3 sets of 12–15 reps.

Foam Rolling

• Why: Loosens tight muscles and improves recovery.
• How:
  • Focus on your quads, calves, and IT bands. Roll slowly, stopping at any sore spots.

4. Quick Warm-Up to Get You Rolling

Warming up before a session is non-negotiable. A solid 5–10 minutes of dynamic stretches and light cardio can help prevent injuries and improve performance. Try this routine:

1. High Knees: 30 seconds.
2. Leg Swings: 10 per leg.
3. Arm Circles: 10 forward and 10 backward.
4. Bodyweight Squats: 10 reps.

Why Training Matters

As much as we love skating, it’s not always gentle on the body. Cross-training helps you stay strong and confident, whether you’re at the park or cruising the streets. These exercises won’t just make you a better skater—they’ll keep you skating longer.

So, grab a mat, hit the gym, or turn your living room into your training ground. The stronger you get, the more fun you’ll have pushing your limits on your board. Stay strong, stay stoked, and see you at the park!