Ski Squat
Torch your quads with the Ski Squat. Elevated heels and a narrow stance allow for a deeper range of motion and an upright posture, delivering a specialized burn for powerful, defined legs.
The Ski Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings, calves / shins and core. You'll need: dumbbells and weight plates.
Required Equipment
Ski Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Upper Calf (gastrocnemius); Abdominals (rectus abdominis)
How to do the Ski Squat
Setup
Place a weight plate on the floor. Stand with just your heels elevated on the edge of the plate, keeping your feet close together. Hold a dumbbell vertically against your chest with both hands (goblet position).
Movement
Maintain an upright torso and keep your core braced.
Initiate the movement by bending your knees simultaneously to descend into a squat.
Keep your heels firmly planted on the elevated surface throughout the range of motion.
Lower yourself until your thighs are roughly parallel to the floor or as low as your mobility allows, maintaining a straight back.
Drive through your feet to return to the starting upright position, ensuring your knees track in line with your toes.
Key Tips
Focus on maintaining a vertical spine; the heel elevation helps emphasize the quadriceps by allowing for greater knee flexion.
Keep the weight close to your chest to help with balance.
Ski Squat FAQs
What muscles does the Ski Squat work?
The Ski Squat mainly works the quads and glutes & hips, with help from the hamstrings, calves / shins and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Ski Squat?
Dumbbells and weight plates.
Is the Ski 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 Ski Squat go on?
It belongs on leg day in a push/pull/legs routine.
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