4 Ways to Progress the Skater Squat

Posted on by Ben Bruno

Last week I wrote a post sharing three teaching progressions for the skater squat. A lot of you found that to be helpful, so I thought I’d follow it up this week with a few advanced progressions once you’ve mastered regular skater squats.

There are a bunch of different ways to progress it, and in a later article I’ll go into more of them, but here are a few of my personal faves.

1. Deficit Skater Squats

This is just a regular skater standing on a small aerobic step (I find 4 inches to be optimal) to increase the range of motion.

For some people, increasing the range of motion could cause hip and/or knee pain, so if that’s the case, forego this one and just do them standing on the floor.

2. Paused Reps

Same as above, only pausing each rep at the bottom. This makes it harder by killing the stretch reflex, and it also forces you to control the eccentric to avoid free-falling down to the pad.

3. Slow Eccentrics

Speaking of controlling the eccentrics, this one takes that idea to the extreme with deliberately slow eccentrics. I’d say 3-6 seconds is a good goal to shoot for. I went a little longer in the video just to show clearly what I’m describing, but you don’t have to do this slowly.

P.S. These burn! Don’t say I didn’t warn you.

4. “1.5 Reps”

Squat down, come halfway back up, squat down again, and come all the way up. That’s one rep. If you’re looking to fry your quads and glutes, look no further.

So there you have it, four ways to blast your legs without stressing your lower back. If you’ve gotten regular skater squats and are looking to challenge yourself further, give some of these a shot.

Please remember to subscribe to my You Tube page for more video demos.

  • Ben VL

    Hey Ben, I find the iso holds at the bottom are good too, to correctt knee tracking. Ben Van Leeuwen

    • Ben Bruno

      Hey Ben, great to hear from you. Hope all is well!

      • Ben VL

        Hey Ben,
        I’m good thanks. Doing the skaters at the moment, hoping to build on my one leg strength from working with you early in the year.
        A quick question, what do you think is a good amount of weight to aim for with these for 5 reps. What’s a good bench mark you like your athletes to achieve?
        Cheers,
        Ben

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  • Drew

    Ben, Did a few sets of the skaters yesterday and immediately noticed a few things. My balance and ROM was better on my left side, and when performing them with my right leg I felt my hip flexors kick in trying to assist. Today, my right glute is more sore than the left, so the right side posterior chain did evidently get some work. I do tend to demonstrate unilateral lower body exercises with my left leg which likely contributed to the discrepancy. Thanks for the info and keep up the good work.