WHAT YOU NEED TO KNOW:
- The skater squat is an accessory movement aimed at helping you improve your barbell squat.
- Similar to the pistol squat, but easier on the knees, the skater squat focuses on building single-leg strength.
- Two of the most common mistakes include adding too much weight to the squat, which causes the hips to hike up, and rounding the back. Avoid these errors for the biggest benefits.
The skater squat is designed to challenge coordination, single-leg squat strength, and balance. Combined, these three attributes will help you squat heavier and with better form when it comes time to get under the barbell.
If you like the challenge of the pistol squat but perhaps don’t have the ability to perform it yet, the skater squat can be a great beginning step to developing the same facets of strength and coordination that the pistol squat provides.
Perform the skater squat by starting with a split foot position: one leg in front, one leg in back. Hold a dumbbell in each hand to add resistance and sink down into the bottom position while raising the dumbbells to eye-level in front of you.
Always maintain a neutral spine throughout the movement. Repeat on either leg.
Original Article: Tip: Do the Skate Squat to Get Stronger, t-nation.com, 12/8/15