Skater Squat
Also known as: Bodyweight Single-Leg Squat, Airborne Lunge, Single-Leg Skater Squat
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Description
Squat on one leg while keeping the other knee bent behind you and the hands together at the chest. Lower the rear knee close to the floor, then stand using the supporting leg. This bodyweight movement works the quadriceps and glutes while challenging balance and control on one side.
How to Perform
- Stand tall with your feet about hip-width apart. Shift your weight onto one foot and lift the other foot slightly behind you, keeping the knee bent.
- Clasp your hands at your chest and brace your abdomen. Keep the supporting foot flat.
- Bend your standing knee and sit your hips back as you lower into a single-leg squat. Let the knee of your lifted leg travel behind and toward the floor.
- Lower until the rear knee is close to the floor, keeping it off the ground.
- Drive through the middle of your standing foot to return to standing. Keep your knee tracking in line with your toes and avoid letting it collapse inward.
- Complete all repetitions on one side, then repeat on the other leg.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Keep your hands together at the chest.
- Look at a fixed point in front of you.
- Allow a slight forward torso lean as the hips move back.
- Use the same depth on both legs.
- Exhale as you stand and inhale as you lower.
Common Mistakes
- Letting the working knee cave inward instead of tracking in line with the toes.
- Losing balance by shifting weight to the outside edge of the foot.
- Allowing the heel of the working foot to lift off the floor.
- Dropping or rotating the pelvis toward the non-working side.
- Using momentum and bouncing out of the bottom position.
- Letting the free leg swing or touch down to assist the repetition.
Recommended Exercises
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