When it comes to exercises with lower body weight, the lunge gets all the love. It is undoubtedly a great exercise. The only problem? Going lunges require a fairly large space. Not good for training at home. Forward lunges are an option, but they tend to be a knee killer for lifters with sick joints.
Enter the skater squat. This hard exercise doesn't take up much space, and the only extra weight you need is something light to act as a counterweight.
Skater squats are a lot harder than they look. Many strong lifters tremble like a leaf on the first try.
- Take a 2 to 4 inch object such as an Airex pad or a thick book to use as a target for your knee. You can enlarge or reduce the range of motion as needed.
- Hold some kind of counterweight. Anything that weighs between 5-1
- Push the counterweight onto the eccentric part of the movement and lower it under control. To maximize the tension, slower is better.
- Return the counterweight to the concentric part of the movement. This prevents your shoulders from gassing in front of your legs.
Make it harder.
- Add a slight pause below to remove the stretch reflex.
- Slow down the eccentric or deeper part of the movement.
- Increase the range of motion.
- Add a weight vest if you have one on hand.
- Do 1.5 repetitions: all the way down, halfway up, down again, all the way up. It is a repetition.
Why Skater Squats Are Worth Making
1. They are a hybrid squat / hinge.
Skater squats are unique in that they are knee-dominant than most hinge-based exercises and more hip-dominant than any type of one-leg squat. In a sense, this makes them similar to the deadlift of the drop bar, since they hit both the front and the rear chain.
2. You can build strength and size throughout your lower body.
Skater squats are not normally considered to be large mass builders because they do not require additional weight. But muscles don't respond to weight; They react to tensions. Skater squats exert unreal tension on the quads, glutes and hamstrings.
3. They clean up the movement mechanics and bulletproof the lower body.
Since they are not supported – the non-working leg does not contribute – skater squats reinforce the advantages of one-sided work such as targeting asymmetries, addressing weak links and dialing in razor-sharp movement mechanics. This makes them a phenomenal option to improve lower body health and function.
4. You can have a direct transfer to the power in the big lifts.
Skater squats deal with many common problems that can hold down the lifters' force numbers. They strengthen good squat and hinge mechanics, challenge the core to stay taut, and strengthen some of the neglected muscles of the lower body such as adductors, glutes, and external rotators of the hips – each of which can improve squat and deadlift strength.
How To Build Quads With Only Body Weight
Building muscle at home