Legs · Bodyweight
Skater Arm Swings
How to do the skater arm swings, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Stand tall and bound laterally from one foot to the other, swinging your arms across your body to match each side. Land softly on the outside leg, absorb through the hip, and push off into the next swing. Keep a steady rhythm and stay light on your feet.
- 1Glutes and outer hip loading each time you land on the outside leg
- 2Arms swinging across the body to drive momentum side to side
- 3Soft, springy landings that stay balanced over the planted foot
Common mistakes
- Don't land stiff-legged or let the knee cave inward
- Avoid letting the torso slump; stay tall through the chest
- Don't rush so fast that you lose control of the landing
Muscles worked
The skater arm swings mainly works the glutes, with the quads, hamstrings, calves, adductors, and obliques assisting.
- GlutesPrimary
- QuadsSupport
- HamstringsSupport
- CalvesSupport
- AdductorsSupport
- ObliquesSupport
- Lower BackMinor
- Upper AbsMinor
- Lower AbsMinor
- Front DeltsMinor
- Side DeltsMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the skater arm swings for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.