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Skater Squat, the Counterbalance Method

IntermediateStrengthTier T3

A skater squat. The free leg reaches back, not gripped, and the arms reach forward for balance as the standing leg lowers the body until the rear knee nears the floor.

Targets: Knee
Muscles: Quadriceps, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A woman standing tall on one leg, her other leg reaching back behind her unheld, arms ready at her sides, balanced and upright.

    Step 1 of 5

    Stand tall on one leg and reach the other leg straight back behind you, hovering - balance ready to lower.

  2. A woman mid-descent in a skater squat, sinking on one leg, arms reaching forward, rear leg still reaching back.

    Step 2 of 5

    Lower on the standing leg and reach your arms forward at the same time - that reach is your counterbalance.

  3. A woman at the bottom of a skater squat, rear knee hovering just above the floor, arms forward, torso forward over the standing leg.

    Step 3 of 5

    Lower until your rear knee nearly touches the floor - deep on the standing leg, rear knee hovering close.

  4. A woman driving back up from a skater squat bottom, rising on the standing leg, arms returning, nearing upright.

    Step 4 of 5

    Drive back up through the standing leg to standing - arms coming back as you rise.

  5. A woman standing tall on one leg, her other leg reaching back behind her unheld, arms ready at her sides, balanced and upright.

    Step 5 of 5

    Stand tall on one leg and reach the other leg straight back behind you, hovering - balance ready to lower.

Safety Information

Practise on a clear flat floor with space to balance - the skater squat is a free-standing single-leg balance exercise. Anyone with a knee, hip, ankle or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain. Repeat only within a comfortable range and stop on unusual pain. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.