Functional Hip Strengthening Exercise / Science-Based / Not Limited Only to Skaters

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For maximum stability, the center of gravity should be over the center of the base of support. To achieve it, proper alignment of pelvis over the skating hip is imperative. The common mistake that ice skaters make is losing the skating axis by collapsing at the hip.
Gluteus Medius muscle is of particular importance because it stabilized the hip and pelvis during single leg weight bearing activities.
Pelvic drop is a great exercise to strengthen gluteus medius and develop awareness of a neutral pelvis position.
Lateral Walks is one of the exercises that produces the highest gluteus medius activation based on Electromyography (EMG) studies.
Resisted lateral walks is a common progression. A 2018 study by Lewis et al. investigated the difference in gluteal muscle activation with 3 different band positions (knees, ankles, feet). Based on the electromyography of gluteus maximus, gluteus medius and tensor fascia lata (TFL), placing the band around the feet elicited more activity in the gluteal muscles without increasing TFL activity.

https://pubmed.ncbi.nlm.nih.gov/30615...

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