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Counterbalanced Skater Squat
A unilateral squat variation using a light weight held forward for balance, targeting quads, glutes, and hamstrings to build lower body strength, stability, and coordination; progresses toward pistol squats.
About Exercise
Equipment
Dumbbells
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs, Adductors, Calves
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus, Semimembranosus
Abs
5/10Rectus Abdominis
Adductors
4/10Adductor Longus, Adductor Magnus
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand tall holding a light dumbbell or plate with both hands extended forward at shoulder height. Place a pad behind your working leg for the trailing knee to touch.
- Shift weight to one leg and lift the other foot off the ground, bending the trailing knee.
- Inhale and bend the working knee while pushing hips back, leaning torso slightly forward.
- Extend arms forward for counterbalance as you lower until trailing knee touches the pad.
- Keep chest up and working knee tracking over toes.
- Exhale and drive through the heel of the working leg to stand up, squeezing glutes.
- Bring arms back to body while maintaining balance.
- Switch legs after reps.
Coaching Tips
Form Cues
- Chest up
- Knee tracks toes
- Drive through heel
- Core tight
- Arms forward balance
Breathing
Inhale during descent and brace core; exhale during ascent.
Tempo
2-1-1
Range of Motion
Lower until trailing knee lightly touches pad or floor while keeping neutral spine; full knee and hip extension at top.
Safety
Safety Notes
- Master bodyweight version first
- Use light counterbalance only
- Avoid if acute knee pain
- Ensure clear space for trailing leg
- Stop if balance lost
Spotting
Not required; perform in open space or use wall for light support if needed.
Common Mistakes
- Knee caving inward
- Rounding back
- Rushing descent
- Uneven depth
- Overreaching with arms
When to Avoid
- Acute knee injuries
- Severe balance issues
- Lower back pain
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion mobility
Build Up First
- Proficiency in bodyweight squats
- Single-leg balance competency
Also known as
Skater Squat with Counterbalance, Counterweight Skater Squat, Assisted Skater Squat
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