Skater Squat
Test your balance & build strength! This single-leg squat variation challenges your core and glutes.
The Skater Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hip adductors (inner thighs) and hamstrings. No equipment needed: it uses just your bodyweight.
Skater Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hip Adductors; Hamstrings
Skater Squat Variations and Alternatives
How to do the Skater Squat
Begin standing with your feet shoulder-width apart and your arms straight out in front of you for balance.
Shift your weight onto your left foot and lift your right foot slightly off the ground behind you.
Hinge at the hips and begin to bend your left knee to lower your body down, reaching your arms forward as you descend to counterbalance your weight. Keep your back straight and chest up during the movement.
Lower yourself until your left thigh is almost parallel to the ground, or as low as you can comfortably go without losing form.
Push through your left heel to stand back up to the starting position, while bringing your right foot back to the ground.
Repeat for the desired number of repetitions before switching to the other leg.
Ensure that you maintain balance, control, and proper alignment throughout the exercise. Adjust the depth of the squat to your own fitness level and flexibility.
Note: Always consult a fitness professional or do proper research if you're unsure about the technique to avoid injury. This exercise requires balance and should be performed in a controlled manner.
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Skater Squat FAQs
What muscles does the Skater Squat work?
The Skater Squat mainly works the quads and glutes & hips, with help from the hip adductors (inner thighs) and hamstrings. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Skater Squat?
None. The Skater Squat is a bodyweight exercise, so you can do it anywhere.
Is the Skater Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Skater Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Skater Squat variations and alternatives?
Similar exercises include the Air-Pillow Counter-Balance Skater Squat, BOSU™ Ball Counter-Balance Skater Squat, Single-Leg Squat with Quad Stretch and Skater Hop Tap.
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