Skater Squat: How-to, Tips & More
The Skater Squat is a intermediate compound exercise for your quads. You do it with bodyweight, one side at a time. It is a good fit when your goal is muscle growth.
Besides the quads, it also works your glutes and hamstrings, so it fits well in a session that trains those muscles together.
Muscles worked
Quads
Primary
Glutes
Secondary
Hamstrings
Secondary
How to do the Skater Squat
- Stand on one leg with the other knee bent so that foot is behind you.
- Reach your arms forward to balance.
- Lower until your back knee lightly touches the floor.
- Stand back up, then switch legs after the set.
Skater Squat tips
- Put a cushion under the back knee.
- Hold a small weight in front to balance better.
Sets and reps
Most lifters do well with 5 to 12 reps per set, and 5 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Bodyweight
Type
Compound
Skater Squat alternatives
More quads exercises
All Fours Quad Stretch
Bodyweight
Barbell Back Squat
Barbell
Barbell Bulgarian Split Squat
Barbell
Barbell Lunge
Barbell
Barbell Split Squat
Barbell
Barbell Step Up
Barbell
Frequently asked questions
What muscles does the Skater Squat work?
The Skater Squat mainly works your quads, with help from your glutes and hamstrings.
How many sets and reps should I do?
A good starting point is 5 to 12 reps per set, and many lifters get the best results between 5 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Skater Squat good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Skater Squat?
You need bodyweight.
Add Skater Squat to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon