TRX Ice Skater
The TRX Ice Skater is a dynamic plyometric exercise that builds lateral power and agility while targeting the glutes, quads, and core. By using suspension straps for upper-body stability, this movement allows you to perform explosive side-to-side bounds with greater control and confidence.
Because plyometric movements like the TRX Ice Skater place high demands on your central nervous system, the AI analyzes your daily HRV and sleep data to determine if you are recovered enough for high-impact training. By tracking your RPE and set duration, the app can adjust the volume in real-time to ensure you build endurance without risking injury from fatigue-induced form breakdown. If you report knee discomfort, the system will instantly recommend lower-impact regressions like the TRX Curtsy Lunge.
Form Cues
- Keep your chest lifted and eyes focused forward throughout the set
- Drive explosively off your outer foot to leap sideways
- Land softly with a bent knee to absorb the impact
- Sweep your back leg diagonally behind you like a speed skater
- Maintain light tension on the TRX straps for balance assistance
- Don't round your shoulders or hunch forward
- Don't pull heavily on the straps with your arms
- Don't land with a stiff or locked knee
- Don't let your front knee collapse inward upon landing
- Don't rotate your torso excessively
Common Mistakes
- Relying too much on the arms for movement
- Landing with straight legs causing joint impact
- Rounding the upper back
- Moving too slowly without explosive intent
- Allowing the knees to cave inward (valgus collapse)
Muscles Worked
This exercise is excellent for developing the gluteus medius and quadriceps, which are responsible for lateral stability and explosive power. The movement also heavily recruits the obliques and deep core muscles to resist rotation, while the calves engage to assist with propulsion during the bounding phase.
Primary
Secondary
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