Skater Squat
A single-leg squat where the free leg bends behind you and the back knee lowers toward the floor. Trains the quadriceps and glutes with a forward lean and strong balance demand.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Gluteus Medius
- Hamstrings
- Adductors
- Sets
- 3
- Reps
- 5–8 per leg
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand on one leg with the other knee bent so that foot is behind you, arms extended forward. Place a pad on the floor behind you.
Bend the standing knee and hinge slightly forward.
Lower until the back knee lightly touches the pad.
Keep the standing heel flat and knee tracking over the toes.
Drive up through the standing foot to return to the start.
Complete all reps, then switch legs.
Breathing: Inhale as you lower, exhale as you stand.
Coaching tips
Tap the knee softly
Chest forward, arms reach
Drive through the midfoot
Common mistakes
Dropping onto the back knee
Standing knee collapsing inward
Touching the free foot down to push
Safety notes
Use a thick pad under the back knee; raise its height to make the move easier.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.