SINGLE LEG SKATER SQUATS

Single Leg Skater Squats are relatively joint friendly meaning that you could practice them with more frequency, you could even use them in conjunction with squats and deadlifts, and because they target the quads, glutes and hamstrings in a balanced fashion, they do a great job of strengthening the hip stabilizers muscles, which helps to improve any imbalances you may have.

Single Leg Skater Squats are also highly adaptable to your current level of mobility and stability. For instance, if balance is a problem you could hold a pair of light dumbbells out in front to serve as a counterbalance, and if your issue is a lack of mobility you can add boxes under the non-working leg to decrease the depth you have to work to. As long as you put the time in to addressing whatever the limiting factor is i.e ankle mobility, over a period of time you should be able to reduce the height of the boxes until you can work all the way to the floor.

Here are some tips:

• Grip the floor with your toes. Like you are trying to screw up a piece of paper.

• Don’t just let your foot relax.

• Try to keep the non-working leg at 90º, with the shin parallel to the floor.

• Always control the movement and maintain tension in the core throughout.

• Maintain as much of a neutral spine as possible.

• Descend slowly until your shin rests on the floor, or box if you have decreased the range of motion.

• As you lower try to push your leg back a few inches, so you finish with your knee just behind your supporting heel.

• Don’t rest at the bottom, as your shin makes contact drive through the heel back to standing.

• Aim to complete 5 reps on each leg.

Single Leg Skater Squats are easier than Pistol Squats and more difficult than Split Squats, and if you pay close attention to your form and stability the chances are your strength will rapidly increase on bilateral exercises, such as squats.