Skater Squat

Technique

The skater squat is a single-leg squat in which the free leg bends and reaches back behind you instead of being held out in front as in a pistol squat. Lean the torso forward slightly, sit the hips back and lower until the rear knee lightly touches a pad or the floor, then drive through the whole foot of the standing leg to rise. Holding the arms forward as a counterweight makes balance easier, and the forward lean shares the work between the quads and glutes.

Steps

1. Stand on one leg and bend the other knee so the foot is lifted behind you
2. Reach the arms forward for balance and brace the core
3. Sit the hips back and bend the standing knee, letting the torso lean forward
4. Lower until the back knee lightly touches a pad or the floor
5. Push through the whole standing foot to return to the top

Common mistakes

• Letting the standing knee cave inward on the way down
• Dropping onto the back knee instead of lowering under control
• Lifting the heel of the standing foot and shifting onto the toes

Variations

• Assisted skater squat holding a post or suspension straps
• Skater squat to a stack of pads or a box to reduce depth
• Weighted skater squat holding light dumbbells in front

FAQ