- EquipmentBodyweight
- PatternSquat
- Reps5 to 12 reps
- Joint loadKnee
- One side at a time
Stand on one leg with the other knee bent so its foot is behind you, arms forward for balance.
First cueKeep the standing heel down.
How to do the Skater Squat
Set up. Stand on one leg with the other knee bent so its foot is behind you, arms forward for balance.
- Bend the standing leg and lower the back knee toward the floor.
- Touch the knee down lightly or stop just above a pad.
- Drive up through the standing foot.
- Finish the set and switch legs.
Form cues
- Keep the standing heel down.
- Lean the torso forward slightly.
- Control the bottom.
Common mistakes
- Dropping the knee hard onto the floor.
- Letting the standing knee fall inward.
Muscles worked
Main target: Quads. The quadriceps are four muscles at the front of the thigh. They straighten the knee: squats, lunges, leg presses and every stair.
On the way: Glutes and Hamstrings.
Its other side: Hamstrings and Glutes, in the knees and hips pattern.
What to pair it with
Movements that round out a workout with the Skater Squat, from the same catalog the StatBlockFit app logs.
- Nordic Curl Superset partner: it trains the other side of the knees and hips pattern, so the two can alternate.
- Single-Leg Calf Raise Same legs session: it trains the calves.
- Cossack Squat Same legs session: it trains the adductors.
- Monster Walk Often left out: it trains the abductors, a job the moves above leave undone.
A complete workout around it
5 movements, the Skater Squat first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Skater Squat 3 × 5 to 12 reps
- Nordic Curl 3 × 3 to 10 reps
- Single-Leg Calf Raise 3 × 8 to 25 reps
- Cossack Squat 3 × 5 to 15 reps
- Monster Walk 3 × 10 to 25 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Front-Foot-Elevated Split Squat
Dumbbell
Gym or cable swap
Smith Machine Split Squat
Smith machine
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Variations and preparation
A variation of: Split Squat.
Other variations of the Split Squat: Front-Foot-Elevated Split Squat and Smith Machine Split Squat.
Do before it: Split Squat (same movement, lighter), Terminal Knee Extension (same movement, lighter), Couch Stretch (hip range) and Bodyweight Squat (same movement, lighter).
Track it in StatBlockFit
In the StatBlockFit app the Skater Squat is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Skater Squat?
Set up: Stand on one leg with the other knee bent so its foot is behind you, arms forward for balance. Steps: 1. Bend the standing leg and lower the back knee toward the floor. 2. Touch the knee down lightly or stop just above a pad. 3. Drive up through the standing foot. 4. Finish the set and switch legs. Form cues: Keep the standing heel down. Lean the torso forward slightly. Control the bottom. Common mistakes: Dropping the knee hard onto the floor. Letting the standing knee fall inward.
What muscles does the Skater Squat work?
It trains the quads as its main target and works the glutes and hamstrings on the way.
What can I do instead of the Skater Squat?
At home: Front-Foot-Elevated Split Squat. In a gym: Smith Machine Split Squat. Each trains the same main muscle.
What should I pair the Skater Squat with?
Good partners in the same workout are Nordic Curl, Single-Leg Calf Raise, Cossack Squat and Monster Walk.