How to Do Skater Squats - Benefits, Muscles Worked and Variations (2023)

Do you want to improve your lower body strength while simultaneously working on your balance and coordination? Skater squats are an ideal exercise for doing just that! They help tone, shape, and sculpt your quadriceps muscles and target the glutes, adductors, abductors, and hamstrings.

Additionally, this exercise can improve ankle stability — making it a great foundational movement if you participate in any sport like basketball or soccer. In this blog post, we will outline the benefits of skater squats, how to perform them correctly, and several variations that can be incorporated into any fitness routine. So get ready — let's start squatting!

What Is a Skater Squat?

How to Do Skater Squats - Benefits, Muscles Worked and Variations (1)

A Skater Squat is an incredible exercise to incorporate into any fitness routine. It incorporates all the major muscles in the lower body, challenging balance, and strength by eliminating the support of a second foot. This functional movement involves stepping one leg back from a squat position with both arms angled up and out while keeping the torso upright and tight. When it comes to warming up, this unilateral movement will have you ready to go in no time!

Proper Skater Squat Form and Technique

How to Do Skater Squats

Skater squats are an effective way to strengthen the muscles of your legs and your core. Follow these steps to perform Skater Squats correctly:

(Video) Bulgarian Split Squat Vs. Skater Squat

  1. To do skater squats properly, start standing with a straight back and open space in front of you to avoid any obstacles you may kick or trip on.
  2. Stepp one foot behind and slightly to the side as you inhale, keeping both knees bent.
  3. Keep your feet shoulder-width apart, and one knee bent 90 degrees so it hangs in the air.
  4. Reach your arms out in front of you for balance, engaging your core.
  5. Then lower down with the planted foot as far as possible until your other knee nearly grazes the floor.
  6. Tap gently on a raised pad or ground behind you with your back knee while leaning forward at an angle with your chest towards the front knee without rounding the back.
  7. Exhale as you use the strength of the front leg to come up again into starting position.
  8. Repeat 5-10 reps for each leg for maximum benefit!

Skater Squat Common Mistakes to Avoid

Skater Squats are a great exercise to help strengthen your glutes, hips, and core. However, like any other exercise, it is important to perform them correctly to get the best results while avoiding injury. To ensure you gain the most benefit and stay safe while performing Skater Squats, be sure to avoid these mistakes:

  1. Not going low enough: Go as low as you comfortably can for maximum results
  2. Slumping your shoulders forward: Keep your core engaged and back straight throughout the movement
  3. Over-arching your back: Round out your lower spine by engaging your glutes and pushing up through your heels as you raise on each rep
  4. Moving too quickly: Slow down and stay in control of the movement throughout; and lastly
  5. Making too big of a jump: Instead, use a small step movement to guarantee more stability and a better form.

Skater Squats Muscles Worked


Hamstrings are the muscles located at the back of the thigh and are responsible for knee flexion, hip extension, and stabilization when walking or running. As such, Hamstrings play an important role in Skater Squats because they need to be strong enough to support our entire body weight and provide stability during each repetition. This is why these exercises strengthen and develop the Hamstrings over time.

How to Do Skater Squats - Benefits, Muscles Worked and Variations (2)

Quad Muscles

Quad muscles, or quadriceps, are considered the major muscle worked when performing a Skater Squat. Quadriceps are located on the front of the thigh and consist of four distinct muscles that help to extend the leg at the knee joint and assist in hip flexion and extension. Considering this muscle is used during a Skater Squat, it enables strong balance, posture, and stabilization throughout an exercise routine.

How to Do Skater Squats - Benefits, Muscles Worked and Variations (3)


Calves are a muscle group located in the lower leg responsible for the ankle joint's dorsiflexion and the knee joint's extension. In Skater Squats, Calves work as a major muscle group, contributing to stability and balance while squatting. Activating them helps create tension through the posterior chain, enabling greater muscular control throughout the movement. With their involvement, Skater Squats help encourages a larger range of motion during squats.

How to Do Skater Squats - Benefits, Muscles Worked and Variations (4)

(Video) How To Perform A Skater Squat

Skater Squats Benefits

Improves Balance and Coordination

Skater Squat is a great exercise for improving balance and coordination. It builds strength in the legs, abdominal muscles, and glutes, which helps support proper posture. Additionally, it challenges your proprioceptive system or your body's ability to sense where it is in space. The motion of the Skater Squat furthers this sensation by stimulating different parts of your body as you move from one side to another. Furthermore, this dynamic exercise tests your coordination by working for multiple muscle groups simultaneously, helping you develop efficient movement patterns that utilize multiple joints properly.

Improves Core Strength and Stability

Skater Squat is a great way to improve core strength and stability. It involves stepping onto one foot while bending the other leg forward and downwards at a 90-degree angle, then explosively reversing back onto two feet. This helps activate deep core muscles and discover hidden mobility. It engages your core to perform the movement and involves hip flexors, glutes, and hamstrings working together to brace the body's central axis. It engages your abdominal and lower back muscles, getting the most out of each rep. The exercise also challenges your balance, making it more effective than traditional squats.

Skater Squats Variations

Single Leg Skater Squats

To do the single-leg Skater Squat, stand with your feet hip-width apart. Step one foot back and lower into a single-leg squat. Keep your chest up, core engaged, and back neutral as you lower to a 90-degree angle. Drive through your mid-foot of the grounding foot to drive back up to the starting position. As you work through this exercise, make sure to alternate sides of each set so that they both get equal time under tension. Doing sets of 8 - 10 reps is a great way to start feeling out single-leg Skater Squats and integrate them into your routine.

Dumbbell Skater Squats

If you want to add variety to your Skater Squats and challenge yourself further, try the Dumbbell Skater Squat. This variation of Skater Squats is similar to a plie squat but has an added benefit – it allows you to use light weights. To perform this exercise, grab one dumbbell and hold it with one hand next to your thigh, close to your body. Lowering yourself into the squat position, one foot will slide away from the other – just like a skater would do. Keep your chest lifted and look straight ahead as you lower down and back up, alternating sides each time. Adding weights adds resistance that can help build muscle strength while maintaining balance.

Banded Skater Squats

(Video) Skater Squat Progression

The Banded Skater Squat is a great variation of the classic Skater Squat exercise. This plyometric exercise uses elastic bands to increase balance and stability, allowing you to move faster during squats while maximizing power output. An appropriate tension resistance band must be placed just above your knees to perform this version of the move. Then, you must start upright with your feet hip-width apart and toes pointed outwards. Bend your knees into a half squat and launch yourself up, emphasizing pointing both legs away from each other as far as possible. Aim for 8-12 reps per leg, and keep your muscles engaged throughout the movement.

Skater Squats Alternatives

The Bulgarian Split Squat

The Bulgarian Split Squat is a great alternative to Skater Squats, primarily aiming to strengthen the lower body muscles effectively. Plant your elevated foot onto a bench or any sturdy surface behind you to perform the exercise and lower into a split stance lunge position. Keep your torso upright while gently pushing the hip forward and bending your knees. To engage more of your glute muscles, try squeezing them during the repetition. Make sure to complete equal reps on both legs for the best results. With proper form and technique, this dynamic exercise allows you to reap maximum benefits with minimal effort.

How to Do Skater Squats - Benefits, Muscles Worked and Variations (5)

The Reverse Lunge

The reverse lunge is a top alternative to the skater squat because it effectively targets key muscle groups throughout your lower body. To perform the exercise, start with your feet shoulder-width apart and take a large step backward with one leg, keeping your upper body aligned and your back straight. Lower yourself enough for your front leg to be at a 90-degree angle before pushing back up again. This exercise helps strengthen the quads, hamstrings, and glutes while increasing stability and balance. Plus, it's easy to do anywhere without any specialized equipment!

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The Step-Up

The Step-Up is a great alternative to Skater Squats because it helps improve balance, coordination, and overall leg stability. To do the Step-Up, you start by standing in front of a low step or bench with your feet shoulder-width apart. Pushing through your lead foot, lift your body onto the step and then step back to the starting position. Keep your back straight and your abdominals tight while planting your foot firmly on the step. You can easily benefit from this exercise with the correct form, regardless of height and fitness level.

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(Video) How to Do Skater Squats

Skater Squat FAQs

Are skater squats suitable for beginners?

Skater squats qualify as a beginner's exercise. However, there are some important points to consider before attempting them. To ensure safety and proper form, it is advisable to begin with, bodyweight goblet squats until your core strength and balance are where they need to be. Once you feel comfortable with standard bodyweight squats, skater squats can be incorporated into a routine but still done with light or no weight.

How often should I be doing skater squats?

Skater squats are an excellent exercise for building strength and stability. Aim to do them at least once or twice a week. However, if you want optimal results, incorporating them into your workouts at least three to four times weekly would be even better. If you're completely new to this move, it'startingth one or two sets of 8-12 reps is best. Then gradually progress to 3-4 sets over time as your balance improves.

What modifications can I make to skater squats if I have an injury?

When dealing with an injury, modifying skater squats safely and effectively is important. To accomplish this, use a dowel or broomstick for stability and safety at full body extension. Additionally, reduce the range of motion for squats, keeping proper form throughout the movement. For example, you can begin with just a few inches of hip flexion before extending back up.

What modifications can I make to skater squats to make them more challenging?

Skater squats can be more challenging by adjusting the speed, range of motion, and the number of reps you perform. Additionally, adding weight to the movement will improve strength and muscle endurance. You can carry a dumbbell in each hand or put on a weighted vest to increase the challenge. Finally, incorporating plyometric jumps at the top of each rep or slowing down your tempo to 3-4 seconds per rep can further up the intensity level.

Are there any safety precautions I should take when doing skater squats?

Always wear proper shoes, preferably with plenty of support around the ankle area. It is also a good idea to warm up beforehand and stretch once you are done – this will help reduce any potential strains and injuries. Make sure to perform each repetition slowly and keep your posture straight throughout; breathe in on the downward motion, expanding your stomach outward, and use that as a form of resistance when standing back up.


Ultimately, skater squats are a fun and effective exercise with different variations that can be challenging and exciting. While they’re perfect for building knee stability, they also target your glutes, quads, hamstrings, core, and hip muscles —- leaving you feeling strong with an intensified overall lower-body workout. If the durability of your knee(s) is a priority, then skater squats may just be the exercise for you!

So if you’re looking to take your progress up a notch without putting extra strain on other parts of your body, why not try this movement? Who knows? You might love it so much that it finds its way into your routine sooner rather than later. Don’t forget; when doing skater squats or any other fitness routine, warm up beforehand and consult with a health professional to determine the correct form and technique to remain injury-free!

(Video) Skater Squat: A Bodyweight Exercise for Balance and Strength


What is the benefit of skater squat? ›

Skater squats give high levels of intramuscular activation with each rep, which means they can recruit many motor units needed for stability and strength. They are also naturally joint- and low-back-friendly, which every strength coach should have highlighted for their programs.

What muscles are worked in skater squat? ›

Muscle Worked During Skater Squats

For your lower body, this exercise will target your quads, hamstrings, glutes, and calves to make for a really great lower body burn.

Which muscle benefits the most from doing squats? ›

Squat exercises aren't just for athletes. You can do them as part of your regular exercise routine. They strengthen your lower body, targeting your glutes and quadriceps.

How do you use a skater? ›

You can pay for your SPayLater bills from the SPayLater page on Shopee App using ShopeePay, Debit Card/Credit Card, Cash Payment and Online Banking. Go to the Me tab > SPayLater > Pay Now > Current Bill > Pay Now > select a payment method > CONFIRM > proceed with payment process.

What part of the body does skaters work? ›

What Muscles Do Skaters Work? Skaters is an awesome cardio exercise that works your glutes, outer thigh and core while giving you a great cardiovascular move that gets your heart rate up anytime, anywhere.

What muscles are used in skater lunges? ›

This challenging exercise works your glutes, quadriceps and a bit of your adductor muscles and hamstrings, for 360-degree sculpting. It's a great way to prepare for all kinds of winter sports.

Are skaters a good workout? ›

As a cardio and strength-training full-body workout, roller-skating is a heart-healthy way to get outside and get moving. It may be just the type of workout you need to kick your outdoor time into high gear. Like many recreational sports, once you get the hang of skating you may start doing it on a daily basis.

What type of exercise is skaters? ›

Skater Jumps are a great cardio exercise involving jumping in a pattern that shifts your body weight from side to side to create a skating stride. While it mainly increases leg power, it's considered a full-body, dynamic workout as it also targets your gluteus medius and adductors of the hip joints.

What muscles do speed skaters work? ›

Speed Skaters Muscles Worked
  • Quadriceps.
  • Hamstrings.
  • Gastrocnemius.
  • Gluteus Maximus.
  • Gluteus Medius.
  • Gluteus Minimus.
  • Hip Flexors.
  • Core.

What are the benefits of doing squats everyday? ›

What are the benefits of squats?
  • Squats strengthen your lower-body muscles. ...
  • Squats increase your core strength. ...
  • Squats improve your posture, balance, and mobility. ...
  • Squats can boost your athletic performance. ...
  • Squats keep your bones and joints strong. ...
  • Squats burn more calories.
Dec 1, 2022

What is the most important part of squatting? ›

The most crucial movement in a squat is maintaining a neutral or slightly extended spine as you lower down. Once your lower back rounds into flexion (think of a nice curvy C), your form breaks, and there is a very dangerous load on your lower back and muscles.

How do squats help build muscle? ›

To build muscle: Squats help build leg and calf muscles and also create an anabolic environment that promotes body-wide muscle building. When done properly, they trigger the release of testosterone and human growth hormone – needed for muscle growth.

What is a skater squat? ›

Begin by standing on one leg, with your free leg behind you and bent at the knee, squat down until the back knee touches the floor, pause for a second or two and then press your foot into the ground to return to the starting position. Your rear knee touches the floor, but your rear foot should not.

How do I become a stronger skater? ›

5 Tips to Becoming a Faster and More Powerful Skater
  1. Increase Max Strength.
  2. Perform Explosive Exercises.
  3. Improve Squatting Technique.
  4. Perform Two Pull Exercises For Every Push Exercise.
  5. Increase Your Speed by Sprinting.
Jul 6, 2012

How do I look like a skater girl? ›

Graphic tees, sneakers, baggy pants, and hoodies are part of the surf and skate fashion style. Put together trendy outfits with functional, loose, and comfortable clothes for maximum freedom of movement. You can also wear jumpsuits, playsuits, rompers, and overalls.

What are the two ways to skate? ›

There are two stances for skateboarding: regular and goofy. Goofy-footers skate with their right foot at the front of the board and push with their left foot. “Riding regular” means that you skate with your left foot as your front foot and push your board with your right foot.

What are the most important muscles for skateboarding? ›

The group of muscles in the abdominal region, the obliques and part of the back, play a pivotal role in skateboarding performance. Since the sport requires moving over unstable surfaces, the core provides the strength to stabilise the body and balance it.

Why do skaters bring their arms in? ›

The conservation of angular momentum explains why ice skaters start to spin faster when they suddenly draw their arms inward, or why divers or gymnasts who decrease their moment of inertia by going into the tuck position start to flip or twist at a faster rate.

Does skateboarding make your legs stronger? ›

Skateboarding can be a great way to tone your calf muscles and strengthen them at the same time. The intense exercise helps to sculpt and shape your calves, making them look better overall. Skating also strengthens the calf muscle fibers, which means that you'll be able to do more with them in the future.

What are the benefits of skater lunges? ›

"Skater lunges really focus on the glutes, hamstrings, and inner thighs, and because you're pushing off on one leg and trying to land on the other, it's also helping you focus on your hip and ankle mobility," says Cervantes.

What muscle is most affected by doing a lunge? ›

The lunge exercise strengthens the leg muscles, primarily the gluteus maximus, hamstrings, quadriceps, and gastrocnemius/soleus (calves). In addition to being prime movers, the hamstrings and gastrocnemius function as dynamic stabilizers at the knee joint through the lunge movement, increasing its effectiveness.

What does the skater exercise work? ›

The skaters is an effective cardiovascular move that improves muscle endurance and strength. This exercise strengthens the glutes, hips, and legs, and enhances coordination and balance.

What is a skater workout? ›

Skaters are a cardiovascular exercise in which you perform a lateral jump to get your heart rate up, strengthen your legs and improve stability and balance. The strengthening part of this exercise is mostly focused on quads and glutes.

What muscles does speed skater exercise work? ›

The speed skater is an explosive version of the lateral lunge that involves jumping from side to side and landing on a single leg, then touching the ground. It challenges the lower-body muscles, including the quads, hips, and glutes, and the cardiovascular system, while training lateral movement.

How do you fall as a skater? ›

Tuck your elbows and head in. Landing on your butt, your back, or your stomach will hurt a lot less than landing on your head. Knee and elbow pads, a helmet, and a mouth piece can protect the areas that you don't want land on. Some skateboarders try to tuck and roll as they fall.

What do you do with sissy squats? ›

Weighted Sissy Squat

A light weight vest or a small kettlebell held in one hand would be a good starting point, but advanced athletes can consider performing the movement in a Smith machine as well.

What makes a good skater? ›

Being able to control your movements, especially at high speeds, is the result of having exceptional core strength. The skater must also have a good body lean. By leaning properly, a skater is shrinking the angle from his/her body to the ice that in turn will create more speed.


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