How to do the Skater Squat
- Stand on one leg, other foot up behind, arms forward.
- Lower on one leg as the back knee drops toward the floor.
- Drive through your whole foot to stand without touching down.
- Finish reps, then switch sides.
Full technique — 7 steps
- Stand tall on one leg and bend the other knee so that foot is off the floor behind you.
- Reach both arms straight forward at shoulder height for balance.
- Bend the standing knee and hip together, letting your torso lean forward as you lower.
- Let the back knee drop down and back toward the floor while that foot stays in the air.
- Lower until the back knee nears the floor or as low as balance allows.
- Drive through your whole standing foot to stand, without letting the free foot touch.
- 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
Compared with similar variants
| Skater Squat | Barbell Back Squat | Hack Squat (Machine) | Low Bar Back Squat | |
|---|---|---|---|---|
| Level | Advanced | Intermediate | Intermediate | Advanced |
| Technique to learn | moderate | hard | easy | hard |
| How tiring | moderate | high | moderate | high |
| Knee | high | high | high | moderate |
| Hip | moderate | moderate | low | high |
| Equipment | No equipment | Barbell, Squat rack | Hack squat machine | Barbell, Squat rack |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Kettlebell
- Kettlebell Suitcase Squat Easier
- Kettlebell Squat Easier
Barbell
- Barbell Quarter Squat Easier
- Feet Together Barbell Squat Easier
Dumbbells
- Dumbbell Box Squat Easier
- Dumbbell Front Squat Easier
Machine
- Horizontal Leg Press Easier
- Single Leg Resistance Band Leg Press Easier
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
- Easier Assisted Pistol Squat
- This exercise Skater Squat
- Harder Dumbbell Pistol Squat
- Harder Barbell Overhead Squat
Too hard for now? Start with the Assisted Pistol Squat.
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).
