Single Arm Suspension Contralateral Skater Squat

Instructions for proper form

1. Start by adjusting the suspension trainer to the appropriate height. 2. Stand facing the suspension trainer with feet hip-width apart, and grab the handle with one arm, maintaining a neutral grip. 3. Engage your core and lift one leg off the ground while keeping it slightly bent. 4. Bend your standing knee and hinge at the hip to lower your body into a skater squat, ensuring your knee tracks over your toes. 5. Keep your chest up and maintain balance. 6. Push through your heel to return to the starting position. 7. Repeat for the desired reps, then switch arms or legs if needed.

Common mistakes to avoid

1. Allowing the knee to collapse inward. 2. Leaning too far forward or backward, which affects balance. 3. Not using the suspension trainer for balance support, leading to instability. 4. Failing to maintain a neutral spine throughout the movement.

Benefits

Specific benefits of the exercise

1. Improves single-leg strength and balance. 2. Enhances core stability due to the engagement needed to maintain posture. 3. Targets and strengthens the quadriceps effectively.

Expected results and timeframe

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

Who this exercise is best for

This exercise is suitable for intermediate fitness enthusiasts looking to enhance leg strength, balance, and coordination. It’s also beneficial for athletes focusing on lower body performance.

Scientific studies supporting its effectiveness

Studies have shown that single-leg exercises like skater squats activate the quadriceps and improve balance, supporting lower body strength development, which is crucial for athletic performance.

Variations

Beginner modifications

Beginner modifications include performing the exercise without the suspension trainer or using a wall or chair for balance support. You can also perform the movement with both feet on the ground to build strength before progressing.

Advanced progressions

Advanced progressions could involve adding a jump at the end of each squat, using a weighted vest, or increasing the instability of the suspension trainer to further challenge the core and lower body stability.

Integrations

Complementary exercises

Complementary exercises include lunges, step-ups, and Bulgarian split squats that also target the quadriceps and improve lower body strength.

Super set recommendations

Consider pairing this exercise with Bulgarian split squats or glute bridges for a super set that targets different aspects of lower body strength.

Sample workout routines

A sample routine might include: 1. Single Arm Suspension Contralateral Skater Squat (3 sets of 8-10 reps each arm) 2. Bulgarian Split Squats (3 sets of 8-10 reps each leg) 3. Plank (for core stability) 4. Lunges (3 sets of 10 reps each leg).

Exercise combinations

Combine this exercise with other unilateral exercises such as single-leg deadlifts or single-leg balance reaches for a well-rounded leg workout.

Best time to do this exercise in your workout

This exercise is best performed during the strength training portion of your workout, ideally after a dynamic warm-up and before heavy compound lifts to ensure good muscle activation.