I began roller skating because I was having fun. I loved the fluid, energetic movements and the speed. however, I soon discovered that it was not only a sport, its also an excellent workout. It is a sport that has so much to offer.

Roller skating works on what muscles? 

Roller skating is primarily a sport that works the lower muscles, but it can also work certain muscles in the upper body. This doesn’t necessarily tell the whole story. Let’s find out which muscles are used the most in your favorite pastime.

What are the Main Muscles You Use?

Roller skating works all body muscles. This is especially true for the lower body which can be up to 70%. Because the lower body is involved in the push and glide motions that create the energy required for roller skating. These muscles are typical:

  1. Quadriceps Muscles
  2. Hamstrings Muscles
  3. Core Muscles
  4. Arm Muscles
  5. Heart Muscles
  6. Glutes Muscles
  7. Adductors Muscles

This is just the beginning. You’ll find out more about the benefits of rollerblading on your body. 

But, This can only be done if you continue reading this article.

7 Muscles Roller Skating Develops In the Body

Roller skating requires all your muscles to be active, including your arm, leg, glutes and hip muscles. Each session of skating would last approximately 1 hour. Which is enough time to stress your muscles.

Here are 7 major muscle zones that you would benefit the most from roller skating.

Quadriceps Muscles

Quadriceps Muscles

The quadriceps muscle is a combination of four muscles. They are located in the front of the thighs, and connect to the knee joint. They are also responsible for extending the legs.

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Roller skates involves lower limps and a push-and-glide motion that works on quadriceps muscles. 

These muscles are located in the upper part of your hips, which is where the majority of the push power needed to roller skates.

Hamstrings Muscles

Quadriceps Muscles

The quadriceps and hamstring muscles are muscles of the thighs. These muscles are responsible for hip and knee movement, according to Healthline magazine. They also include three muscle groups:

  • Biceps femoris
  • Semimembranosus
  • Semitendinosus.

They are also responsible for running, walking, roller skating and squatting. The hamstrings are involved in any movement that requires the legs and knees to move.

When you are skating, the push and glide motions in your legs and thighs engage your hamstring muscles.

Core Muscles

Core Muscles

Your core muscles can also be strengthened by roller skating. 

Core muscles (which may include abdominal muscles) are what connect your upper body (arms and heads) with your lower-body (hips or legs, feets)

Your hips and core muscles can support more than 10 times the force required to stabilize your hip joint when you perform twist and turn while roller skating.

Your core muscles are the best muscle zone to perform these tasks. While skating, core muscles are essential for stabilizing your body and maintaining your balance on uneven surfaces.

Arm Muscles

Arm Muscles

The arm muscles are next in line of what roller skating can affect. You might be wondering how skating can benefit your upper-body. Skating doesn’t put pressure on your arm. So how could it benefit you?

To some degree, skating training can only be successful if your arm strength is strong. 

You can see that roller skating requires good arm control to perform jumps and spins. If you don’t have arm strength, it is possible to lose balance or cause injury through a bad fall.

Roller skating is a great way to strengthen your arms and keep you balanced.

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To control your forward and backward movements and maintain perfect balance, you will need to use your arms and lower-back muscles. And these muscles can also be trained.

Heart Muscles

Heart Muscles

It may seem strange why that roller skating can also be good for your heart muscle. However, The benefits of skating can be compared with your regular workout. Roller skating can also help to lower the risk of developing heart disease.

In fact, roller skating can be beneficial to your cardiovascular health.

One recent study found that skating can increase your heart rate by up to 140 to 160 beats per hour. If you skate at high speeds, it can even exceed 180 beats per min.

Additionally, roller skating will push your circulatory system faster, which will cause your heart to beat faster. This will allow for more blood supply to all your body organs.


You will have a more active and healthy heart which will help reduce your risk of developing heart disease.

Glutes Muscles

Glutes Muscles

Additionally to the many benefits of roller skating on lower-body regions, research has shown that glute muscles are the most beneficial muscle zone for skaters.

Glutes muscle is the scientific term for butts. However, We are sure you’re curious about how glutes might be affected by skating. There are actually 3 types of glute muscles that may be responsible for 2 movement functions: flexion or abduction.

It has had positive effects on all 3 types of glute muscle groups. To move in skating, your hips may be flexed to move towards or backward. To get frick from your front side wheel, you might need to use gluteus maximus.

So, Glute muscles are needed to balance your lower body during all of these movements when you’re skating. Your glutes muscles may be benefitted by this combination of forces.

Adductors Muscles

Adductors Muscles

The Adductors muscles, which are located in the hips, stabilize the pelvis. It’s active during push and glide motions, just like the other hip muscles.

Warming Up And Stretching To Prevent Muscle Injuries While Skating

Before you begin any exercise, it is important to properly warm up and stretch your muscles. And roller skating workout is not an exception ! Before you start skating, ensure that your flexibility is ready.

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Let’s take the time to stretch our legs, arms and buttocks. These muscles are under-pressured when we roller skate.

Roller Skating Can Build or Grow Muscles?

Can you really expect to see your muscles grow if you continue to skate? Well, not exactly.

Contrary to popular belief muscles do not just grow in size after a workout. It is also important to increase your protein intake. This is what fuels your muscles, which can cause you to bulk up.

Roller skating, although a great exercise, doesn’t place as much strain on your body as lifting weights. This type of exercise doesn’t cause your muscles to grow as fast lifting weights because there isn’t as much demand on your muscles.

Nevertheless, roller skating is great for toning your muscles. Your thighs and calves will look more defined. You will notice a greater definition in your glutes and a better appearance of your hip muscles.

How Long Should You Skate for Defined Muscles?

It all depends on what your ability is. In just 15 minutes, your muscles might feel tired and wobbly when you first begin skating. Your muscles might feel sore for several days.

You will become more comfortable with the process as your stamina improves. You should do what you can, and then track your results.

In Conclusion

Roller skating is great for your Quadriceps, Hamstrings, Core, Arm, Heart, Glutes, Adductors, and calves. It can also be good for your stomach, and lower back muscle. It can even engage your arm muscles, depending on your skating style.

This is a great toning and full-body workout for novice and experienced athletes.


My name is Patricia Toh. I was born in the southen of China but I live in Hawaii. I work as a translator. I love skating. But in the future, I’d like to try yoga too."

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