Skater Squat
Primary
Quadriceps
Secondary
Glutes, Hamstrings
Equipment
Bodyweight
Difficulty
Intermediate
Type
Squat
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Use for single-leg development. The Skater Squat — a compound squat pattern movement — is one of the most effective ways to train your quadriceps, with secondary work on your Hamstrings.
Everything You Need to Know About the Skater Squat
The Skater Squat is a intermediate difficulty exercise that targets your Quadriceps and Glutes. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for single-leg development. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters wanting single-leg work. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Skater Squat — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Skater Squat?
- 1
Stand on one leg for optimal results.
- 2
Bend the other knee behind you (don't hold it).
- 3
Squat down on your standing leg.
- 4
Touch your back knee to the ground.
- 5
Drive through your front foot to stand.
- 6
Arms can move for counterbalance.
What are the best tips for the Skater Squat?
Easier than pistol or shrimp squats.
Great single-leg progression.
Focus on balance and control.
Common Skater Squat mistakes
Not touching knee to ground.
A compromised back position during the Skater Squat puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Losing balance due to lack of stability or focus.
Squatting patterns like the Skater Squat load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Quadriceps absorb the work.
Moving too quickly which reduces time under tension.
Squatting patterns like the Skater Squat load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Quadriceps absorb the work.
Skater Squat — who it's best for
Intermediate lifters wanting single-leg work.
How to Program the Skater Squat
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 8-10 reps per leg. Rest 60-90s.
What are good alternatives to the Skater Squat?
Other Variations
- Weighted Skater Squat
- Deficit Skater Squat
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Skater Squat — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Use padding under your knee.
- Progress gradually.