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Skater Squat: A Bodyweight Exercise for Balance and Strength

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Today, we’re going through progressions and regressions of a single-leg squat known as the “skater squat” or “shrimp squat.” This version of a one-leg squat is easier on your knees than the pistol and requires less flexibility, as well. So it’s a great way to build up your strength and balance. That said, it’s harder than a regular lunge, so it’s common to need to modify this movement when you first start training it.

Often modifications of the skater squat are taught using the TRX or other type of suspension trainer. But not all of us have access to this equipment at home. So today I’m going to show you how to modify the one-leg squat to your current strength and fitness level using objects you might have in your home, office, or gym.

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Start with a small amount of depth, and over time as your strength builds you will be able to increase your range of motion. Maintain good posture with a tight core and execute each repetition with control. If you ever feel pain, stop training — this is the rule whether you are beginner, intermediate, or advanced.

If you are new to exercise in general, the skater squat might feel like too much, so a great option for you would be to start with this bodyweight workout from Coach Peter Haas that includes modifications and guidance for beginners.

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Brandon Hofer
After his first experience with a yoga DVD borrowed from the local library, Brandon was hooked. Combined with his discovery of kettlebells, he had finally found the perfect balance between strength training and yoga practice, and is more than happy to spread the word and help others discover the same foundation for living strong and enjoying more confidence and happiness.

Brandon is a personal trainer, yoga teacher, kettlebell enthusiast, father, husband, and defender of the Kaizen way of life and health. He lives in Beaverton, Oregon with his lovely wife Marisa and their two daughters, where he helps clients recover from weakness, injuries, surgeries, accidents, and chronic medical conditions by holistically blending various styles of kettlebell training, bodyweight exercises, yoga, along with meal plans that nourish and sustain you from the inside out. You can learn more by visiting his website, The Kaizen Way.