Lower Body Roller Derby Workout

Y’all may remember that I try to play roller derby. I’m still what’s considered fresh meat, which means I haven’t been drafted to a team. To do that, I need to master crossovers (something I’ve been struggling with for awhile) and increase my lower body and ankle strength. So I need a roller derby strength training workout.

Lower Body Roller Derby Workout

I brought all of my workout equipment into my office, and I’ve been doing my roller derby workout while I work. I have an awesome stand-up desk, as well as a FitDesk. So I while I work I can stand, and work out, and work…all at the same time.

Multi-tasking for the win! I’ve noticed that I’m working some muscles that I didn’t realize I had…and I’m also getting more comfortable pushing myself at practice, which is huge.

But I have a long, long way to go. And working out off skates will help me get there and improve my stamina and form when I’m on skates at practice.

roller derby strength training

In fact, this workout kind of kicks my butt. In a good way of course, but I definitely need my foam roller when I’m done to get out the kinks.

I figured that since sharing is caring, I’d share my crazy workout with y’all. And, according to my HRM, it burns a ton of calories. So that’s a bonus!

Roller Derby Strength Training

When you’re skating, you use your quads. A lot. But you really don’t use the back of your legs…at least not much, which is what causes injuries.

So for my workouts, I’m focused on my backside, hamstrings, calves, and ankles. I want to make sure that I’m building strength to help prevent injury and increase my game.


I usually do between 15 and 30 reps of each squat:

  • Sumo squats
  • Split (use a step or solid chair) squats – right
  • Split squats – left
  • Standard squats
  • Squat pulses – 10 bottom half pulses for each squat


Yes, I do have to step away from the computer for these, but they’re quick. I do 25 deadlifts on each side using 10-pound weights (for a total of 20 pounds).

Skater Lunges

Also called curtsey lunges, these work the muscles you use when you crossover. Do 30 on each leg.

Calf Raises

Calf raises are a favorite of mine. I strive for 100 each day.

Floor Work

I end my workout (or begin it some days) on the floor. This helps put me in a good position to stretch, and it’s usually time to break for lunch when I get here.

Shoot for 20-30 reps of each exercise:

  • Glute bridges
  • Wide Glute bridges
  • Crunches
  • Clamshells
  • Push Ups

Don’t forget to stretch and roll out when you’re done!

And that’s how I get my workout in and strengthen my lower body for roller derby while working a full-time job.

What are your favorite strength training moves?

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