Suspension Skater Squat

Instructions for proper form

1. Stand facing the suspension trainer, grasping the handles with both hands. 2. Extend one leg back behind you while bending the standing leg at the knee to lower into a squat. 3. Keep your chest up and core engaged throughout the movement. 4. Lower your hips as far as comfortably possible while ensuring the knee of the standing leg does not extend beyond the toes. 5. Push through the heel of the standing leg to return to the starting position. 6. Repeat for the desired number of repetitions, then switch legs.

Common mistakes to avoid

1. Allowing the knee to cave inward or extend beyond the toes. 2. Leaning too far forward, which can strain the lower back. 3. Not engaging the core, which can lead to instability. 4. Using momentum instead of control when returning to the starting position.

Benefits

Specific benefits of the exercise

1. Helps to improve balance and stability. 2. Engages and strengthens the quadriceps and glutes. 3. Enhances coordination and single-leg strength.

Expected results and timeframe

With consistent practice 2-3 times per week, practitioners may notice increased leg strength and improved balance within 4-6 weeks..

Who this exercise is best for

This exercise is ideal for beginners looking to enhance overall lower body strength, athletes working on balance, and anyone recovering from lower body injuries that require strength training.

Scientific studies supporting its effectiveness

Studies have shown that balance training exercises like the skater squat can significantly improve stability and proprioception, contributing to better performance and injury prevention.

Variations

Beginner modifications

1. Perform the exercise without a suspension trainer, using a wall or sturdy chair for support. 2. Limit the depth of the squat until more strength and balance is developed.

Advanced progressions

1. Add weights (such as dumbbells) to increase resistance. 2. Progress to a single-leg variation with no support for increased challenge.

Integrations

Complementary exercises

1. Lunges 2. Step-ups 3. Deadlifts

Super set recommendations

Pair with exercises like push-ups or rows to create an upper/lower body super set.

Sample workout routines

A sample novice workout could include: 1. Suspension Skater Squats – 3 sets of 10-12 reps per leg 2. Lunges – 3 sets of 10 reps per leg 3. Plank hold – 3 x 30 seconds

Exercise combinations

Combine with other balance-related exercises, such as single-leg deadlifts and standing calf raises, for a comprehensive lower body routine.

Best time to do this exercise in your workout

Best performed in the strength training portion of your workout when muscles are fresh, typically after a warm-up and prior to heavier lower body exercises.