Exercise Guide

Skater Squat

A single-leg squat where the back knee tracks down toward the floor behind you. A more forgiving route to single-leg strength than the pistol squat.

AdvancedStrengthPushCompound
Form
Skater Squat - Start position
Start
Skater Squat - Mid position
Mid
Skater Squat - End position
End

Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.

Details

Primary Muscle

Quads

Equipment

Bodyweight

Difficulty

Advanced

Category

Strength

Force

Push

Mechanic

Compound

Secondary Muscles

GlutesHamstringsCore
How to Perform
  1. 1

    Stand on one leg with the other bent behind you and your arms out in front for balance.

  2. 2

    Hinge forward and lower until the back knee lightly touches a pad on the floor.

  3. 3

    Keep your standing foot flat and your knee tracking over it.

  4. 4

    Drive back up to standing and repeat before switching legs.

Tips
  • ★Stack cushions under the back knee and remove them one at a time as you get stronger.
  • ★Leaning the torso forward is correct here - it is a hinge as much as a squat.
Explore by Muscle
QuadsGlutesHamstringsCore