Are you tired of the same old leg workouts? Looking for a challenge that will take your leg strength and balance to the next level? Look no further than the weighted skater squat!
This advanced exercise may look intimidating, but the proper form and technique can help you build lower body strength, improve your balance, and increase your flexibility.
In this article, we’ll walk you through the steps to do a skater squat properly and safely, so you can add this challenging exercise to your workout routine.
What Is A Skater Squat?
The skater squat is a challenging single-leg exercise that resembles the motion of a reverse lunge, except that the back foot remains off the ground throughout the movement.
You’ll need two counterbalances in front of you to perform the skater squat. First, reach the weights out in front of you and bring the back knee back, aiming to tap down onto the pad without letting your feet touch the ground. Then, maintaining control, lower yourself down while keeping your front knee slightly forward. This exercise is an excellent challenge for your quads.
It can be difficult for most people, so you can begin by elevating the back surface to not go as deep on each repetition. Then, as you get stronger, you can progress to a deeper motion. You can also add weight to the counterbalances to increase the difficulty of your weighted skater squat.
Skater squat progression relies on increasing depth first, then weight second.
How To Do Skater Squats
Here is another great video for beginners.
Here are the steps to performing a skater squat:
- Stand with your feet shoulder-width apart, holding two weights in front of you.
- Lift one foot off the ground and keep it behind you, maintaining balance on the other foot.
- Lower yourself by bending your standing leg and bringing your back knee towards the ground.
- Aim to tap down onto a pad without letting your back foot touch the ground.
- Return to a standing position and repeat for desired reps.
- To make it easier, elevate the back surface to reduce the depth of the squat. To make it harder, try going lower and deeper into the motion.
Muscles Worked
This movement primarily targets the quadriceps but also works the glutes, hamstrings, and calves as secondary muscle groups. Additionally, because it is a unilateral exercise, it can help improve balance and stability in the legs.
Skater Squat Alternatives
There are several alternatives to the skater squat that work similar muscle groups. Here are some of them:
- Split Squat: This exercise is similar to the skater squat but with both feet on the ground. Start by standing with one foot in front of the other, then bend both knees to lower your body. The back knee should come close to touching the ground and then return to the starting position.
- Bulgarian Split Squat: This exercise involves a split stance, but the back foot is elevated on a bench or step. Lower your body until your front thigh is parallel to the ground, then return to the starting position.
- Lunges: Lunges are another exercise that works the same muscles as the skater squat. Stand with one foot in front of the other, then lower your body until both knees are bent at a 90-degree angle. Return to the starting position and repeat with the other leg.
- Step-ups: Step-ups involve stepping onto a box or step with one foot and then returning to the starting position. This exercise can also be done holding weights to increase the challenge.
These exercises can be used as alternatives to the skater squat, and they all work similar muscle groups. Choose an exercise that challenges you but allows you to maintain proper form to avoid injury.
What Are Skater Squats Good For?
Skater squats are a challenging and effective exercise that offers a wide range of benefits for the lower body. These squats are an excellent option for anyone looking to target and strengthen their quadriceps, glutes, and hip muscles. In addition, skater squats can also help improve balance, coordination, and overall lower body stability.
One of the great things about skater squats is that they can be modified to suit different fitness levels and abilities. So whether you’re a beginner or an experienced athlete, you can adjust the difficulty of this exercise by changing the range of motion, adding weights, or using a resistance band.
Another benefit of skater squats is that they can be done with minimal equipment, making them a convenient option for home workouts or when you’re short on time. All you need is a small pad or cushion to place under your back knee and a set of dumbbells or kettlebells to hold for extra resistance.
What’s The Difference Between A Skater Squat And A Lunge?
The skater squat is a single-leg exercise requiring more balance and stability than the lunge. During a skater squat, the back leg is lifted off the ground, and the foot is suspended behind the body. This creates a more significant challenge for the stabilizing muscles in the core, hips, and ankles.
On the other hand, the lunge is a two-leg exercise that allows for greater stability and easier balance. During a lunge, one leg is placed in front of the body, and the other is placed behind, with both feet remaining on the ground. This allows for a larger range of motion and the ability to use heavier weights.
The skater squat may be more challenging and beneficial for individuals looking to improve balance, stability, and single-leg strength. But the lunge may be more effective for building overall leg strength and muscle mass.
The Skater Squat
Skater squats are a challenging yet effective exercise for targeting the quads, glutes, and core muscles. They offer a unique variation to traditional single-leg exercises like lunges and step-ups. They can be a great addition to any leg day workout.
For more workout ideas and training plans, check out the free resources available in the workout plan section of our website. Keep challenging yourself and pushing towards your fitness goals!
