November 4, 2025, 12:00 pm | Read time: 4 minutes
A sport that belongs to childhood like popsicles? Ice skating! Even though this winter sport carries a hint of nostalgia and retro, it’s anything but outdated. On the contrary, gliding on skates requires multiple skills–such as coordination and flexibility. Additionally, the sport gets the cardiovascular system going. But which muscles do you actually train with ice skating?
Effects of Ice Skating on Fitness
“Ice skating is neither a true endurance sport nor muscular training,” says personal trainer Andreas Heumann in response to a FITBOOK inquiry. With a slight tendency toward cardio training, it also trains coordination and balance. “Ice skating, like running or swimming, is one of the so-called cyclical sports–movement forms where the pattern regularly repeats. This primarily trains the cardiovascular system and muscular endurance.” Due to the lateral pressure and gliding movement, ice skating focuses on the leg and gluteal muscles.
Which Muscles Are Trained by Ice Skating
“Through alternating thrusts, ice skating particularly activates and trains the medial gluteal muscles–namely the gluteus medius and gluteus minimus,” explains personal trainer Heumann. When pushing off on the ice, these muscles work strongly eccentrically and concentrically to move the leg laterally and diagonally outward. From the expert’s perspective, this is classic abductor training.
Who the Sport Is Ideal For
The medial gluteal muscles are often underactive or weakened in people with predominantly sedentary jobs. This makes ice skating, according to Heumann, the ideal balancing sport for office workers: “Ice skating strengthens hip stability, improves pelvic position, and activates muscles that are often neglected in daily life.”
Ice skating eliminates the hard impact shock that occurs in the knees and hips when running. This makes the sport joint-friendly and suitable for overweight individuals.
Can Ice Skating Replace Strength Training?
As previously mentioned, ice skating is “neither a true endurance sport nor muscular training.” While someone new to the sport may notice certain changes, you can’t build an infinite number of muscles with it, says Heumann. “Once the muscle has adapted to the load, that’s it.” Professional ice athletes spend a lot of time in the weight room.
Traditionally, people skate on frozen ponds or lakes in winter. If snow and ice are absent, larger cities also have ice rinks where you can skate.
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Calorie Consumption
Depending on how athletic you are and how skillfully you move, you’ll be faster or slower on skates. Those who are very slow skaters burn about as many calories as during a leisurely walk (which is 180 to 300 calories per hour, depending on weight and height). If you’re fast, it’s up to 500 calories, depending on size and weight. More information about your individual calorie consumption while ice skating is provided by the FITBOOK calorie calculator.
Arm and body movement also influence calorie consumption. The more intensely and powerfully you perform the movement, the more calories are burned.
Correct Foot Position While Ice Skating
“Someone who trains a lot and has good basic fitness will generally find it easier to learn the technique,” says Heumann. In ice skating, you don’t place your feet (as usual) one in front of the other, but side by side. The toes are slightly open, so the heels almost touch. Instead of rolling over the foot, you shift your body weight from one leg to the other. The rear leg automatically glides forward. If you feel unsure, you can wear a helmet for safety.
Ice Skating as Training? Conclusion
Ice skating is far more than a nostalgic winter sport. Those who regularly hit the ice not only train endurance and the cardiovascular system but also strengthen coordination, balance, and muscles–especially in the legs and glutes. The smooth movement is gentle on the joints and activates muscles that are often neglected in daily life–an ideal balance for those who sit a lot. While gliding over the ice doesn’t replace targeted strength training, as a holistic, joint-friendly cardio workout with a fun factor, ice skating is a true multitasker. And perhaps the best proof that childhood memories can sometimes be the best training motivation.