Counterbalanced Skater Squat

Muscles worked

Setup

1. Stand on your dominant leg with the opposite knee bent at 90 degrees, holding a light weight or your hands at chest height.
2. Engage your core and find a stable 'tripod' foot position on the standing leg.
3. Ensure your hips are square and your shoulders are pulled back and down.

How to do it

1. Inhale as you simultaneously lower your hips and reach your arms straight out in front of you for balance.
2. Lower your body until your trailing knee lightly brushes the floor just behind your standing heel.
3. Exhale and drive through the mid-foot of the standing leg to return to a full upright position.
4. Maintain a controlled tempo, focusing on a 3-second descent and a powerful 1-second ascent.

Form checklist

• Keep the standing knee tracked over the second and third toes.
• Ensure the back foot does not touch the ground; only the knee should make light contact.
• Maintain a neutral spine and avoid excessive forward rounding of the shoulders.
• Keep the hips level and avoid 'hiking' the hip of the non-working leg.

Pro tips

• Think about 'sitting back' into your hip to maximize glute engagement and prevent the knee from drifting too far forward.
• Use the reach of your arms to actively tension your upper back and core, which stabilizes the entire kinetic chain.

Make it harder

• Perform the movement from a small deficit, such as a 2-inch platform, to increase the range of motion.
• Add a 2-second pause at the bottom of the movement to eliminate momentum and increase time under tension.

Frequently asked

What muscles does the counterbalanced skater squat work?

The counterbalanced skater squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the counterbalanced skater squat?

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

Is the counterbalanced skater squat good for beginners?

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

Related exercises

• 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
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• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps