# Skater Squat

A bodyweight single-leg squat with the free knee bent and the foot held up behind you. The back knee lowers toward the floor as you squat on the standing leg, training the quads and glutes along with balance.

- Advanced · Compound
- Equipment: 
- HD video: https://media.seto.fit/exercises/counterbalanced-skater-squat/video/male.mp4
- HTML: https://seto.fit/exercises/skater-squat/

## Muscles worked

- Quads: 9/10
- Glutes: 8/10
- Hip abductors: 5/10
- Hamstrings: 4/10
- Hip adductors: 4/10
- Calves: 4/10

## How to do the Skater Squat

1. Stand on one leg, other foot up behind, arms forward.
2. Lower on one leg as the back knee drops toward the floor.
3. Drive through your whole foot to stand without touching down.
4. Finish reps, then switch sides.

### Full technique — 7 steps

1. Stand tall on one leg and bend the other knee so that foot is off the floor behind you.
2. Reach both arms straight forward at shoulder height for balance.
3. Bend the standing knee and hip together, letting your torso lean forward as you lower.
4. Let the back knee drop down and back toward the floor while that foot stays in the air.
5. Lower until the back knee nears the floor or as low as balance allows.
6. Drive through your whole standing foot to stand, without letting the free foot touch.
7. Complete all reps on one side, then switch legs and repeat.

## Common mistakes

- Knee collapsing inward on descent
- Free foot touching the floor
- Dropping abruptly into the bottom
- Heel lifting off the ground
- Cutting the squat high

## Form cues

- Reach arms forward
- Knee points where foot points
- Keep free foot lifted
- Drive through whole foot
- Control the bottom

## How much to do

- **Strength** (good fit): 3–4 sets of 4–6 reps · rest 2 min · 1–2 reps in reserve · lower 3 s, pause 1 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 6–12 reps · rest 1 min 30 s · 2 reps in reserve · lower 3 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 12–15 reps · rest 1 min · 3 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Kettlebell**: [Kettlebell Suitcase Squat](https://seto.fit/exercises/kettlebell-suitcase-squat/), [Kettlebell Squat](https://seto.fit/exercises/kettlebell-squat/)
- **Barbell**: [Barbell Quarter Squat](https://seto.fit/exercises/barbell-quarter-squat/), [Feet Together Barbell Squat](https://seto.fit/exercises/feet-together-barbell-squat/)
- **Dumbbells**: [Dumbbell Box Squat](https://seto.fit/exercises/dumbbell-box-squat/), [Dumbbell Front Squat](https://seto.fit/exercises/dumbbell-front-squat/)
- **Machine**: [Horizontal Leg Press](https://seto.fit/exercises/horizontal-leg-press/), [Single Leg Resistance Band Leg Press](https://seto.fit/exercises/single-leg-resistance-band-leg-press/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Balance Board Weight Shift](https://seto.fit/exercises/balance-board-weight-shift/) — 15% of bodyweight
- Easier: [Assisted Pistol Squat](https://seto.fit/exercises/assisted-pistol-squat/) — 50% of bodyweight
- **This exercise: Skater Squat — 80% of bodyweight**
- Harder: [Dumbbell Pistol Squat](https://seto.fit/exercises/dumbbell-pistol-squat/) — Advanced
- Harder: [Barbell Overhead Squat](https://seto.fit/exercises/barbell-overhead-squat/) — Advanced

## Quick answers

### What muscles does the Skater Squat work?

Primary: Quads 9/10, Glutes 8/10. Also works: Hamstrings 4/10, Hip adductors 4/10, Hip abductors 5/10, Calves 4/10.

### Which joints does the Skater Squat load?

Knee: high, Hip: moderate, Ankle: moderate. Knee — lighter options: Low Bar Back Squat, Goblet Squat, Smith Machine Squat.

### When should I do the Skater Squat in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 11 min with rest.

### How many sets and reps of the Skater Squat?

Strength: 3–4 sets of 4–6 reps, rest 2 min, 1–2 reps in reserve. Muscle growth: 3–4 sets of 6–12 reps, rest 1 min 30 s, 2 reps in reserve. Endurance: 2–3 sets of 12–15 reps, rest 1 min, 3 reps in reserve.

### What can I do instead of the Skater Squat?

Kettlebell: Kettlebell Suitcase Squat, Kettlebell Squat. Barbell: Barbell Quarter Squat, Feet Together Barbell Squat. Dumbbells: Dumbbell Box Squat, Dumbbell Front Squat. Machine: Horizontal Leg Press, Single Leg Resistance Band Leg Press.

### What is an easier version of the Skater Squat?

Assisted Pistol Squat (50% of bodyweight), Balance Board Weight Shift (15% of bodyweight).

### What is a harder version of the Skater Squat?

Dumbbell Pistol Squat (Advanced), Barbell Overhead Squat (Advanced).

How we rate exercises: https://seto.fit/guides/methodology/

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