Skater Squat exercise animation (Female)

Skater Squat

Target muscle
Gluteus Maximus, Quadriceps
Synergist muscles
Adductor Magnus, Soleus
Equipment
Body weight
Body part
Hips, Thighs
Type
Strength

The skater squat is a single-leg bodyweight strength exercise that primarily targets the gluteus maximus and quadriceps. The adductor magnus and soleus assist in stabilizing the hip and ankle throughout the movement. It develops unilateral leg strength and balance, and is commonly used to address side-to-side strength differences without loading the spine.

How to do the Skater Squat

  1. 1Stand tall and shift your weight entirely onto one foot. Lift the non-working leg off the floor and let it bend behind you so the lower leg hangs freely.
  2. 2Extend both arms forward at shoulder height to serve as a counterbalance throughout the movement.
  3. 3Engage your core and fix your gaze on a point at eye level to help maintain balance.
  4. 4Initiate the descent by pushing your hips back and bending the standing knee, keeping your torso relatively upright with a controlled forward lean from the hips.
  5. 5Lower in a controlled manner, allowing the trailing knee to travel toward the floor behind you — do not let it drop or crash down.
  6. 6Descend until the trailing knee gently grazes or hovers just above the floor, or until you reach the deepest range you can control without losing alignment.
  7. 7Keep the heel of the standing foot flat on the floor throughout, and track the knee in line with your second and third toes — do not let it cave inward.
  8. 8Drive through your heel and midfoot to press the floor away and return under control to the starting position.
  9. 9Complete all reps on one side before switching legs.

Form tips

  • Reach your arms actively forward as you descend — counterbalancing this way keeps your torso upright and makes the movement far more manageable.
  • Control the lowering phase over 2–3 seconds; the eccentric portion is where most of the strength and balance stimulus occurs, so avoid dropping with momentum.
  • If you cannot yet reach the floor, place a folded mat or pad beneath the trailing knee as a target, and gradually lower the target height as your strength improves.
  • If balance is the limiting factor, lightly touch a rack upright, wall, or TRX strap with one finger and progressively wean off that support over time.

Common mistakes

  • Letting the heel of the standing foot rise, which shifts load forward onto the knee joint and away from the gluteus maximus and quads.
  • Allowing the standing knee to cave inward (valgus collapse), which reduces glute activation and places harmful stress on the medial knee structures.
  • Letting the rear foot or toe touch the floor at the bottom to rescue balance, which unloads the working leg and removes the unilateral training stimulus.
  • Rounding the lower back during the forward lean rather than hinging cleanly at the hip, which transfers load from the hips and thighs to the lumbar spine.
  • Dropping quickly through the descent instead of controlling it, which sacrifices the eccentric training benefit and makes balance recovery at the bottom far harder.

Frequently asked questions

What muscles does the skater squat work?

The skater squat primarily targets the gluteus maximus and quadriceps of the working leg. The adductor magnus and soleus act as synergists, helping to stabilize the hip and control the ankle throughout the movement.

How is the skater squat different from the pistol squat?

In the skater squat, the non-working leg bends behind you with the knee traveling toward the floor, which makes balancing easier and reduces the hip-flexor and hamstring flexibility demand. In the pistol squat, the non-working leg stays extended in front, requiring significantly more mobility and balance. The skater squat is widely used as a stepping stone toward the pistol squat.

Is the skater squat suitable for beginners?

It is generally an intermediate-to-advanced movement because of its high balance and single-leg strength demand. Beginners should first develop a foundation with split squats and Bulgarian split squats, then progress to skater squats with fingertip support before attempting the unsupported version.

How many sets and reps should I do?

For strength and muscle development, 3–4 sets of 6–10 reps per leg is a solid starting point. Match the volume on both sides to address imbalances evenly. Prioritize quality over quantity — fewer clean reps are more valuable than many reps with poor alignment.

Where should I feel the skater squat?

You should feel the primary work in the glute and front thigh of your standing leg. Your inner thigh (adductor magnus) and calf (soleus) will engage to assist with stability. If you feel it mainly in your lower back, check that your heel stays flat and your forward lean comes from a hip hinge rather than spinal rounding.

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