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The Skater Squat is a lower body exercise that primarily targets the quadriceps, but also works the calves, glutes and hamstrings. This is a compound exercise which is well suited to intermediate lifters.




  • Stand on one leg with your other foot just slightly off the ground.
  • Slide your raised foot backwards along the ground (approximately 1 metre) and lower your body until your toes are just touching the ground behind you.
  • Keep your body upright, head up and hips tilted forwards throughout.
  • Push up and return to standing and repeat for the other leg.

Leg Muscle Diagram.

Leg Muscles