Counterbalanced Skater Squat
Description
The counterbalanced skater squat is a single-leg squat where you hold a light dumbbell or plate in front of you for counterbalance. The non-working leg extends back behind your body rather than forward as in a pistol squat. The counterweight makes this single-leg squat far more accessible than a freestanding pistol.
Muscle Group
Equipment Required
Counterbalanced Skater Squat Instructions
- Stand on your right leg with a light dumbbell or plate held in front of your chest.
- Brace your core and stand tall.
- Begin to bend your right knee and hinge forward at the hips.
- Extend your left leg back behind your body for balance.
- Continue lowering until your left knee approaches the floor behind you.
- Use the held weight as a forward counterbalance.
- Drive up through your right heel to stand back to the starting position.
- Complete reps on one side, then switch legs.
Counterbalanced Skater Squat Form & Visual
Counterbalanced Skater Squat Benefits
- Counterweight makes single-leg squats accessible
- Builds single-leg strength
- Pistol squat alternative for beginners
- Corrects left-right imbalances
- Strong glute and quad development
- Trains balance and proprioception
Counterbalanced Skater Squat Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Adductors
- Core
Counterbalanced Skater Squat Variations & Alternatives
- Pistol Squat
- Skater Squat
- Bulgarian Split Squat
- Single Leg Squat
