Counterbalanced Skater Squat

Description

How to Do Counterbalanced Skater Squat

1. 1
   Setup

   Stand tall with feet hip-width apart, holding your arms extended forward at shoulder height to act as a counterbalance.

2. 2
   Setup

   Shift your weight onto one leg, slightly bending the knee, and lift the other foot off the ground behind you.

3. 3

   Begin to lower your body by bending the standing knee, simultaneously extending your non-standing leg straight back and slightly out to the side while keeping your chest upright.

4. 4

   Descend until your standing thigh is parallel to the ground or as deep as comfortable, ensuring your torso remains stable and upright.

5. 5

   Drive through the heel and midfoot of your standing leg to return to the starting position, bringing the non-standing leg back towards your body without touching the ground.

Tips

• Use your extended arms as a counterweight; push them further forward as you descend to help maintain balance and control throughout the movement.
• Keep your standing knee tracking directly over your toes, actively preventing it from collapsing inward or flaring excessively outward.
• Engage your core muscles throughout the entire exercise to stabilize your torso and prevent any excessive leaning or rocking.
• Focus your gaze on a fixed point in front of you to improve balance and enhance your body awareness during the squat.

Common Mistakes

• ×Losing balance and falling: Focus on creating a strong, stable base by pressing through the midfoot of your standing leg and actively engaging your glutes and core.
• ×Rounding the back: Maintain a neutral spine by keeping your chest up and shoulders pulled back throughout the entire movement, avoiding forward slouching.
• ×Not going deep enough: Work on increasing your ankle and hip mobility over time to achieve a deeper, more effective squat while consistently maintaining good form.