One of The Best Leg Exercises for Increasing Strength
The Skater Squat
The skater squat is a combination of a lunge and single leg deadlift and requires a great deal of core stability, glute, and quad strength. This is a great exercise because it allows you to put a significant load on your leg without the need to use much external load if any.
Skater squats are not only great for leg and trunk strength but also great for knee and hip stability, reducing the risk of injury. This is key for anyone who runs, plays tennis, or participates in any sport or activity where there is repetitive landing or change of direction.
The 3 Variations
Below are 3 challenging progressions of the skater squat you can try to further enhance your leg and core strength and also add some variety and difficulty to your training.
Skater squat in the rack
Simply hold onto a stationary object in front of you and squat down touching your knee to the pad or floor. The higher the pad or target the easier it will be. Make sure to keep your weight in the middle of your foot and if holding on with one hand use the one opposite your working leg, for it will keep you from twisting.
Skater squat with TRX
In the next progression, you take away your stable base and use a ring or TRX instead. Make sure this is a squat and not more of an awkward row where your leg helps some and your arms and back are bearing most of the work.
Skater Squat with Counterbalance
The last progression for today is done using a counterbalance. After you have mastered the aforementioned exercises you will grab one or two weights ranging anywhere from 5-10lbs and hold them out in front of you while you squat. This counterbalance allows you to stay upright with a neutral spine as you go through the movement. This is the hardest progression because your training wheels are off now, and you’re fully unassisted and able to maintain your balance while moving through the full range of motion.
I’m not saying they are the cure all but whether you are an athlete or active person, skater squats are a great exercise to add to your repertoire that can help keep your legs and trunk strong and healthy with minimal equipment required.
About the Author
[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”]
Stephen Brandis CSCS, FMS, CES
Stephen has been in the fitness industry since 2012. He entered the field with a base knowledge of strength and conditioning and simply wanting to help people get into better shape. Now his passion is to help individuals move better, feel better, and exude confidence, and tenacity not just in the gym but in every aspect of life. In his spare time he can be seen roaming around Wilmington on his road bike exploring new areas and businesses, trying new brews from the local breweries, or being more inconspicuous, spending time at home working on various projects.
[/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]
