Skater Squat

Skater Squat


The skater squat is a single-leg exercise that targets the quads, glutes, and hamstrings. It involves balancing on one leg while lowering the body down into a squat position, similar to the motion of a skater on ice. This exercise can be challenging but is great for improving balance, stability, and lower body strength.

Muscle Group

Equipment Required

Skater Squat Instructions

  1. Stand with your feet hip-width apart and your arms at your sides.
  2. Lift your right foot off the ground and extend it forward, keeping your toes pointed.
  3. Bend your left knee and lower your body down towards the ground, keeping your right foot off the ground.
  4. Lower your body as far as you can, keeping your left knee in line with your ankle and your right foot off the ground.
  5. Push through your left heel to return to the starting position.
  6. Repeat on the other side, lifting your left foot off the ground and extending it forward.

Skater Squat Form & Visual

Skater Squat

Skater Squat Benefits

  • Improves balance and stability
  • Strengthens the quads, glutes, and hamstrings
  • Increases ankle mobility
  • Engages the core muscles
  • Can be done with or without weights for added resistance

Skater Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Skater Squat Variations & Alternatives

  • Reverse Lunge
  • Bulgarian Split Squat
  • Single Leg Deadlift
  • Pistol Squat
  • Step Up