Primary
Quadriceps
Secondary
Glutes, Hamstrings
Equipment
Bodyweight
Difficulty
Intermediate
Type
Squat
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The skater squat descends on one leg until your back knee touches the ground, making it easier than pistols by removing the extended-leg requirement that demands hamstring flexibility and hip flexor strength. Your free leg bends behind you naturally during the descent. This is the most accessible advanced single-leg squat for most people.
When to use it
Use for single-leg development.
Who it's for
Intermediate lifters wanting single-leg work.
Touch your back knee gently to the ground or a pad—do not slam it. Control the descent by lowering slowly, then drive up through your front heel. The back leg provides no assistance; it just travels along for the ride.
Browse all quadriceps exercises
Also targets: Glutes, Hamstrings
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Stand on one leg for optimal results.
Bend the other knee behind you (don't hold it).
Squat down on your standing leg.
Touch your back knee to the ground.
Drive through your front foot to stand.
Arms can move for counterbalance.
Easier than pistol or shrimp squats.
Great single-leg progression.
Focus on balance and control.
Program skater squats as a stepping stone to pistol squats, or as a stand-alone single-leg strength exercise. Use them when pistols are too demanding due to hip flexor limitations. They work well as a primary single-leg movement for bodyweight-focused training.
Not touching knee to ground.
Changing your back position during the Skater Squat can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Losing balance due to lack of stability or focus.
Squatting patterns like the Skater Squat coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
Moving too quickly which reduces time under tension.
Squatting patterns like the Skater Squat coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
Intermediate lifters wanting single-leg work.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 8-10 reps per leg. Rest 60-90s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Skater Squat could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Skater Squat
The Skater Squat primarily targets the Quadriceps, Glutes, making it an effective exercise for quadriceps development. Secondary muscles worked during the Skater Squat include Hamstrings, providing additional training stimulus. Stabilizer muscles engaged include Core, Hip stabilizers.
Our library labels Skater Squat as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Skater Squat. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Skater Squat is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Skater Squat include: Split Squat, Reverse Lunge. These exercises target similar muscle groups as the Skater Squat and can be used as substitutes based on your equipment availability, gym setup, or training preferences.