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Quadriceps · Intermediate

Counterbalance Skater Squat

Squat-pattern drill for leg strength, depth control, and stable foot pressure.

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Counterbalance Skater Squat demonstration

Exercise overview

Training details

QuadricepsGlutes

Equipment

Weight Plate

Sets × reps

3 × 10 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand on one leg and hold a light counterbalance straight in front of your chest.
  2. 02Reach your free leg behind you as you bend the working knee and send your hips backward.
  3. 03Lower until the rear knee approaches or lightly touches a pad while the working heel stays planted.
  4. 04Keep the working knee aligned with the toes and use the counterbalance only to maintain posture.
  5. 05Drive through the working foot to stand tall, then complete the set before changing legs.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBody Weight Single Leg Skater Squat

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBodyweight SquatComparable substituteFront SquatComparable substituteBarbell Squat

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