Skater Squat
An advanced single-leg squat progression that builds strong quads, balance, and knee control without requiring a full pistol squat.
EPI video demonstration · Watch on YouTube
Muscles Targeted
Quadriceps, glutes, hamstrings (support), and foot/ankle stabilizers.
Key Benefits
- Builds serious single-leg quad strength
- Improves balance and knee control
- Great bridge toward pistol squat progressions
- Scales with depth, support, or counterweight
Equipment Needed
None. Optional: pad for the back knee touch, counterweight, or support for balance.
How to Perform Skater Squat
- Stand on one leg with the other leg floating behind you.
- Lower under control until the back knee lightly touches a pad/ground.
- Keep the working knee tracking cleanly over the toes.
- Drive up through the full foot to return to standing.
- Repeat, then switch sides.
Programming Options
- 3–5 sets of 3–8 reps per side
- Tempo option: 3 seconds down
- Regression: use a counterweight or light support
Why This Variation Works
Skater squats build quad strength and knee control through a single-leg pattern that’s challenging but easier to scale than pistols.
When to Use It
Strength days, athletic development blocks, or as a high-level unilateral progression after split squats feel easy.
Related Quadriceps Exercises
Pair with Split Squat or progress toward TRX Pistol Squat.
Frequently Asked Questions
What if I can’t control the bottom?
Reduce depth, use a pad/stack, or use a light support until control improves.
Should my heel stay down?
Yes whenever possible. If it lifts, reduce depth or work on ankle mobility.
How do I progress?
Increase depth, remove support/counterweight, slow the eccentric, or add load.
More exercises in this collection
Explore other videos in Quadriceps Exercises. These movements are related by category, not necessarily direct progressions.
Educational exercise information only. This is not an individualized treatment plan. Modify or stop any exercise that worsens symptoms, and seek appropriate professional guidance when needed.