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Upper Legs · Body Weight
Counterbalanced Skater Squat
Counterbalanced Skater Squat is an intermediate compound plyometric exercise that works the quads (upper legs), with the adductors and calves assisting. It needs no equipment beyond your own body weight. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 9.8 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Plyometric
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 9.8 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Secondary muscles
- Adductors · Adductor Magnus, Adductor Longus
- Calves · Gastrocnemius, Soleus
How to do Counterbalanced Skater Squat
- Stand tall on your right foot, curl your left leg to 90 degrees, and extend your arms forward.
- Lower your hips while bending your right knee, lean forward, and maintain balance by moving your left thigh backward.
- Hold this position for a while, return to the initial position, and repeat.
Form tips
- Keep your core engaged throughout the exercise to maintain stability and balance.
- Focus on maintaining an upright chest and straight back to ensure proper form and prevent injury.
- Breathe steadily throughout the exercise, exhaling as you lower into the squat and inhaling as you return to the starting position.
- Ensure your knee tracks over your toes during the squat to avoid unnecessary strain on your joints.
Counterbalanced Skater Squat alternatives
More quads exercises
Counterbalanced Skater Squat FAQ
What muscles does Counterbalanced Skater Squat work?
Counterbalanced Skater Squat mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus, gluteus mideus and Biceps Femoris). The adductors and calves work as secondary muscles.
What equipment do you need for Counterbalanced Skater Squat?
None. Counterbalanced Skater Squat is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Counterbalanced Skater Squat should I do?
Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Counterbalanced Skater Squat good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Counterbalanced Skater Squat burn?
About 9.8 calories per minute for a person of around 70 kg, based on a MET value of 8. Ten minutes of work is roughly 98 calories; heavier people burn more.
What is a good alternative to Counterbalanced Skater Squat?
Other exercises for the quads include Cable Goblet Squat, Barbell Overhead Squat, Dumbbell Jumping Squat and Barbell Low Bar Squat.
For developers
Use Counterbalanced Skater Squat in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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