Counterbalanced Skater Squat
Master the Counterbalanced Skater Squat to build powerful single-leg strength and stability.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Counterbalanced Skater Squat
Description
This exercise targets lower body muscles. The athlete squats on one leg while the other leg is extended to the side, mimicking the position of a speed skater.
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How to do Counterbalanced Skater Squat
- 01Setup
Stand tall with feet hip-width apart, holding your arms extended forward at shoulder height to act as a counterbalance.
- 02Setup
Shift your weight onto one leg, slightly bending the knee, and lift the other foot off the ground behind you.
- 03
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.
- 04
Descend until your standing thigh is parallel to the ground or as deep as comfortable, ensuring your torso remains stable and upright.
- 05
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.
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Get Ellim — FreeQuestions
What muscles does Counterbalanced Skater Squat work?
Counterbalanced Skater Squat primarily targets Gluteus Maximus, Quadriceps. Secondary muscles include Adductor Magnus, Soleus.
Is Counterbalanced Skater Squat good for beginners?
Counterbalanced Skater Squat is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Counterbalanced Skater Squat?
You need Body weight to perform Counterbalanced Skater Squat. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Counterbalanced Skater Squat?
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.
What are common mistakes when doing Counterbalanced Skater Squat?
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.
Related exercises
Bodyweight Squat
Thighs · Gluteus Maximus · Body weight
Bodyweight Overhead Squat
Thighs · Gluteus Maximus · Body weight
Single Leg Squat (pistol)
Thighs · Gluteus Maximus · Body weight
One Leg Quarter Squat
Thighs · Gluteus Maximus · Body weight
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
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Free · iPhone only · Available on the App Store