Primary
Quadriceps
Secondary
Glutes, Hamstrings
Equipment
Bodyweight
Difficulty
Intermediate
Type
Squat
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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.
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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.
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.
Intermediate lifters wanting single-leg work.
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.
MySetPlan places Skater Squat inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
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Skater Squat
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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.
The Skater Squat is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters wanting single-leg work. Focus on proper technique and consider starting with easier variations.
For the Skater Squat, the recommended approach depends on your goals. 3 sets of 8-10 reps per leg. Rest 60-90s. For strength, use 5-8 reps per leg. For muscle growth, perform 8-12 reps per leg. For endurance, complete 12-15 reps per leg.
Yes, the Skater Squat can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting quadriceps.
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.