Reps Only exercise

Skater Squat form, muscles worked, and workout tracking

The skater squat is a single-leg squat in which the free leg bends behind the body while the lifter lowers the trailing knee toward the floor, keeping the torso inclined forward, which loads the glutes and quadriceps of the stance leg with a strong hip-hinge component. Lifters use it to build unilateral leg strength and knee stability with less ankle-mobility demand than a pistol squat, making it a favorite single-leg progression among strength coaches.

Skater Squat illustration

How to do Skater Squat

  1. 1Stand on one leg with the other knee bent so the foot floats behind you, and place a pad on the floor behind your stance foot as a depth target.
  2. 2Reach both arms straight out in front for counterbalance and brace your core.
  3. 3Inhale as you bend the stance knee and hinge your hips back, lowering the trailing knee toward the pad with your torso leaning forward.
  4. 4Touch the pad softly with the back knee, keeping the stance heel down and the knee tracking over the toes.
  5. 5Exhale and drive through the whole foot to stand tall again without tapping the free foot down, then switch legs after all reps.

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Track Skater Squat in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.