Skater squat
A single-leg squat with the free leg folded behind, the back knee lowering toward the floor as the trunk tips forward.
Single-leg squat family
Skater squat
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Source-researched guide. Clinical review is pending.
How to move
- Stand on one leg with the other knee bent and the foot trailing behind, the arms reaching forward for balance.
- Sit the hips back and down, tipping the trunk forward, until the back knee nears the floor.
- Drive up through the standing foot. A pad under the back knee limits the depth.
Form cues
- Keep the standing knee from caving inward.
- Reaching the arms forward helps balance.
Practice and cautions
No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.
Pad the floor behind you for the rear knee, keep a hand on a support while you are learning, and stop short of any depth that hurts the knee. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.
Sources and review status
Sources support the educational description; they do not establish that this exercise is suitable for you.
No variation is labeled clinically validated.
What it works
Muscles
Main: Quads, Glutes. Also: Hamstrings, Hip abductors.
Anatomy: Sartorius, Quadriceps, Rectus femoris, Vastus medialis, Vastus lateralis, Gluteus maximus.
Equipment
None: body weight and floor space.
Level
Advanced. See the easier and harder options above.
Workouts that use it
- Pistol squat progression · 25 min
- FIFA 11+ warm-up · 20 min
- Ski fitness workout · 40 min
- Squat challenge workout · 15 min
- Gaelic games warm-up (built on the GAA 15) · 15 min
- Strength workout for roller skaters: legs, hips, ankles, wrists and how to fall · 40 min
- Shrimp squat progression: split squats, skater squats and the shrimp · 25 min
Pain guides that use it
Part of a staged plan, with when to get help first.
Guides that use it
- Knock knees guide
- Pistol squats guide
- Bulgarian split squats guide
- Skater jumps guide
- Step-downs guide
- Skater squats guide
- Build muscle at home guide
- Stronger without getting bigger guide
Show all 13 guidesShow fewer guides
Similar moves
3D demoBodyweight squatBeginner · No equipment
3D demoResistance band squatBeginner · A band
3D demoSingle-leg high box squatIntermediate · A step + A band
3D demoSplit squatIntermediate · No equipment
3D demoSplit squat jumpAdvanced · No equipment
3D demoSuspended split squatAdvanced · Other / check instructionsBrowse more
Questions people ask
What muscles does the Skater squat work?
Mainly the quads and glutes, with help from the hamstrings and hip abductors.
What equipment do I need for the Skater squat?
No equipment: your body weight and a little floor space.
Is the Skater squat good for beginners?
It is an advanced move. Build up to it with the Patrick step-down first.
What is an easier alternative to the Skater squat?
Try the Patrick step-down or the Rear-foot-elevated split squat (Bulgarian split squat). Both are written steps in the same progression.
How do I make the Skater squat harder?
Progress to the Pistol squat or the Shrimp squat. Follow that guide’s technique and any stated timing.