The Skater Squat is a single leg squat with a knee tap. Think of it a a cross between a Reverse Lunge Pistol Squat.
Since the back leg never touches the ground, the stabilizing muscles of the ankle knee and hip become strong and stable.
How To Do A Skater Squat
- Start by holding a dumbbell in each hand. Holding a plate with two hands is another option. *The weight acts as a counterbalance. Don’t load up. Down below I’ve listed ways to increase the difficulty.
- Stand on one foot by bending the opposite leg to 90º.
- With your weight evenly distributed on the support leg, lean forward slightly then begin to descend.
- As you descend press the weight straight out in front. *The higher your hands go the easier to maintain an upright posture.
- Once your back knee touches the pad, drive through the heel of the support leg to return to your start position.
- Repeat for prescribed number of reps. Then switch legs.
Once you get good at these wearing a weight vest or draping chains around your neck adds weight and increases difficulty. Then you can stand on a low box to increase range of motion making it even more challenging.
Conversely, you can increase the hight of the pad to limit your range of motion making it easier.
- Going too heavy too fast.
- Loosing neutral spine, rounding your back, or leaning too far forward.
- Allowing the hips to rotate.
- Reach your arms across your body to increase glute recruitment.
- Eccentrics only.
- Concentric only. Stand up on one. Lower on two like you would in a split squat. *Pick up your back foot before you stand. This keeps you honest by eliminating any assistance from the second leg.
- Change your grip. Use a Landmine Base or Kettlebell.
- Add a band for Reactive Neuromuscular Training (RNT). Like in the video below.
Like every other exercise in the fitness world, the Skater Squat has more aliases than a Russian spy. Here are a few of the most common.
- King Squat
- Single Leg Squat
- Knee-Tap Squat