Quads
Skater Squat
The Skater Squat is a strength exercise with no equipment for your quads. Share of the load in the Zulta muscle model: gluteus maximus 23%, quads (vastus lateralis) 18% and quads (vastus medialis) 16%.
How to do it
- Stand on one leg with the other knee bent so that foot is behind you, off the floor.
- Reach both arms forward for balance.
- Bend the standing knee and hinge slightly forward, lowering the back knee toward a pad on the floor.
- Tap the back knee lightly on the pad without resting.
- Push through the standing foot to stand tall, then switch legs after the set.
Tips
- Swing the arms forward as you lower to stay balanced.
- Use a higher pad at first and lower it as you get stronger.
Common mistakes
- Landing on the back knee and bouncing up.
- Letting the standing knee collapse inward.
- Touching the rear foot to the floor.
Muscles worked by the Skater Squat
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
The free leg goes back, allowing more hip flexion. Squatting on one leg: quads and glute max carry all the body weight, glute medius stops the knee caving, and the free leg is held by the hip flexors.
Skater Squat alternatives
Same equipment
Different equipment
Easier
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Skater Squat work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The gluteus medius and quads (rectus femoris) assist.
Is the Skater Squat good for beginners?
The Skater Squat is rated intermediate. If you are new, learn the Assisted Pistol Squat first and build up from there.
What is a good alternative to the Skater Squat?
For example the Shrimp Squat, Pistol Squat and Assisted Pistol Squat. They train mostly the same muscles.
How do you make the Skater Squat harder?
Add weight or reps, or move on to the Shrimp Squat and Kettlebell Pistol Squat.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.