Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsCompound
  • Force TypePush (Unilateral)
  • Experience LevelAdvanced
  • Secondary Muscles
    Abs, Adductors, Calves, Glutes, Hamstrings
Target Muscle Group


Quads Muscle Anatomy Diagram

Counterbalanced Skater Squat Overview

The counterbalanced skater squat is a variation of the lunge and an exercise used to target the muscle groups of the leg.

One would likely use the counterbalance skater squat as a progression from the Bulgarian split squat and to the pistol squat.

Counterbalanced Skater Squat Instructions

  1. Set up in a single leg stance position with one leg bent behind you and the other supporting your bodyweight while keeping the knee slightly bent.
  2. Hold a set of dumbbells out at shoulder height to counterbalance yourself.
  3. Descend by flexing the knee of the supporting leg and continue until your back knee touches the ground.
  4. Drive through the front foot and extend the knee as you return to the starting position.
  5. Repeat for the desired number of repetitions.

Counterbalanced Skater Squat Tips

  1. Skater squats are typically a more advanced progression so don’t get frustrated if you’re not able to perform them initially. Work through the other single leg work such as split squats, reverse lunges, step ups, and single leg squats to a bench before trying them.
  2. Descend slowly and focus on controlling the movement via the quads rather than relying upon momentum.