Skater Squat

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Gluteus Medius
• Adductor Magnus
• Soleus

Holds

• Erector Spinae
• Rectus Abdominis
• Iliopsoas

Technique

1. Stand on one leg with the other knee bent and the foot lifted behind you, arms ready for balance.
2. Sit the hips back and lower on the standing leg until the back knee gently touches the floor.
3. Reach the arms forward as a counterweight.
4. Drive up through the whole foot of the standing leg.
5. Switch legs after the reps.

Cues

• Touch the floor lightly with the rear knee.
• Keep the chest tall and the standing knee over the toes.
• Reach the arms forward for balance.

Common mistakes

• Dropping the back knee onto the floor.
• The standing knee caving in.
• Letting the heel lift.
• Rounding the back.

Alternatives

• Pistol Squat
• Shrimp Squat
• Bodyweight Split Squat