Skater Squat
Description
The skater squat is a single-leg squat where the non-working leg bends behind you (like a skating lunge) rather than extending forward like a pistol squat. You squat down on one leg while the other knee hovers behind. It requires less hip flexor flexibility than pistol squats.
Muscle Group
Equipment Required
Skater Squat Instructions
- Stand on your right leg. Bend your left knee behind you so your left foot hovers behind.
- Extend your arms forward for counterbalance.
- Squat down on your right leg — sitting back and down.
- Lower until your left knee lightly touches the floor (or a pad).
- Drive through your right foot to stand back up.
- Complete reps, then switch legs.
- Place a pad behind you for the rear knee to touch for depth reference.
- Aim for 5 to 10 reps per leg.
Skater Squat Form & Visual
Skater Squat Benefits
- Single-leg squat without hip flexor flexibility demands
- Builds quad and glute strength unilaterally
- Requires less flexibility than pistol squats
- No equipment needed
- Develops balance and control
- Useful for athletes
Skater Squat Muscles Worked
- Quadriceps (working leg)
- Gluteus maximus
- Hamstrings
- Core (stabilizer)
- Calves
Skater Squat Variations & Alternatives
- Shrimp Squat
- Pistol Squat
- DB Single-Leg Squat
- Bulgarian Split Squat
- Weighted Skater Squat
