Air Pillow Balance Counterbalanced Skater Squat

Muscles worked

Setup

1. Place an air pillow or balance pad on a flat surface and stand with your primary foot centered on it.
2. Lift the non-working leg behind you, keeping the knee slightly bent and the foot off the floor.
3. Extend your arms straight out in front of your chest to act as a counterbalance.
4. Engage your core and find a fixed focal point in front of you to assist with balance.

How to do it

1. Inhale and slowly lower your hips by bending the working knee, reaching the non-working knee toward the floor behind you.
2. Maintain a controlled 3-second descent, keeping your arms extended forward to offset your center of gravity.
3. Exhale as you drive through the center of the working foot to return to a full standing position.
4. Complete all repetitions on one leg before switching to the other side.

Form checklist

• Keep the working knee aligned with the second toe, avoiding inward collapse (valgus).
• Keep the trailing foot from touching the ground to maintain constant tension on the working leg.
• Engage the obliques and abs to prevent the hips from tilting or rotating toward the floating leg.
• Maintain a proud chest and neutral spine throughout the entire range of motion.

Pro tips

• Imagine 'rooting' your foot into the pillow by gripping with your toes to engage the small stabilizing muscles of the ankle and arch.
• Focus on the mind-muscle connection in the glute of the working leg to drive the ascent rather than just pushing with the quad.

Make it harder

• Hold a light weight (2-5 lbs) in your hands to increase the counterbalance effect, allowing for a deeper range of motion.
• Add a 2-second pause at the bottom of the movement to eliminate momentum and maximize stability demands.

Frequently asked

What muscles does the air pillow balance counterbalanced skater squat work?

The air pillow balance counterbalanced skater squat primarily targets the glutes, hamstrings, and quadriceps, and also works the serratus anterior as secondary muscles.

What equipment do you need for the air pillow balance counterbalanced skater squat?

The air pillow balance counterbalanced skater squat requires no equipment — just your body weight.

Is the air pillow balance counterbalanced skater squat good for beginners?

The air pillow balance counterbalanced skater squat is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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