Bodyweight Skater Squat

Instructions for proper form

Begin by standing on your right leg with your left leg elevated slightly behind you. Lower your hips and bend your right knee, moving into a squat while your left leg swings out to the side. Keep your chest upright and your right knee aligned with your toes. Push through your right heel to return to the starting position and repeat on the opposite leg. Ensure your movements are controlled, and maintain balance throughout the exercise.

Common mistakes to avoid

Avoid letting your right knee cave inwards as you squat. Do not lean too far forward, which can strain your lower back. Make sure not to rush the movement to maintain proper form and balance.

Benefits

Specific benefits of the exercise

The Bodyweight Skater Squat effectively targets the quadriceps while enhancing balance and stability. It also engages the glutes and core for improved functional strength.

Expected results and timeframe

With consistent practice (2-3 times a week), you can expect increased lower body strength, improved balance, and muscle definition within 4-6 weeks..

Who this exercise is best for

This exercise is best for individuals with a good base of lower body strength looking to progress to more challenging balance and strength routines. It’s also ideal for athletes focusing on improving lateral movements and stability.

Scientific studies supporting its effectiveness

Research has shown that unilateral leg exercises, such as the Skater Squat, can enhance balance and increase muscle recruitment in the target muscle groups, leading to greater overall lower body strength and coordination.

Variations

Beginner modifications

Beginner modifications include performing the Skater Squat with a shorter range of motion (only lowering slightly) or using a wall or sturdy object for support to assist with balance.

Advanced progressions

Advanced progressions include adding a jump as you move from one leg to the other or incorporating a resistance band around the thighs to increase the challenge.

Integrations

Complementary exercises

Complementary exercises include lunges, single-leg deadlifts, or glute bridges to further strengthen the lower body and improve balance.

Super set recommendations

Super set the Bodyweight Skater Squat with exercises like push-ups or burpees to create a full-body workout that also challenges cardiovascular endurance.

Sample workout routines

A sample workout routine includes 3 sets of 10-12 Skater Squats, followed by 12-15 reps of lunges or squats, and finishing with a core exercise like planks for overall upper and lower body strength.

Exercise combinations

Combine the Bodyweight Skater Squat with exercises targeting different muscle groups, such as pulling movements (e.g., inverted rows) or other leg exercises (e.g., calf raises) for balanced training.

Best time to do this exercise in your workout

The Bodyweight Skater Squat can be performed during the lower body section of your workout or as part of a dynamic warm-up to prepare for more intensive lower body exercises.