The skater squat is a T3 single-leg squat variation that specifically trains knee-dominant movement patterns — a necessary counterpart to the hip-dominant Bulgarian split squat and the balance-demanding shrimp squat. By allowing the front knee to travel significantly forward of the toe, the skater squat develops quad strength, patellar tendon resilience, and the ankle dorsiflexion that deep knee flexion requires.
And yes — if you’re a skater, this is the exact movement pattern you’re performing in slow motion every time you absorb a landing. Kip knows.
How It Differs From Other Single-Leg Squats
The shrimp squat is relatively hip-dominant — the torso stays more upright and the hip descends over the ankle. The skater squat allows the knee to travel well forward of the toe, loading the quad and patellar tendon in a way the shrimp doesn’t. Both patterns are needed. They train different muscle emphases within the same single-leg squat family.
Form
Starting position. Stand on one foot. Non-working leg extends behind, hovering above the floor. Arms extended forward for balance.
Descent. Lower by allowing the front knee to travel forward over the toes while your hips also lower. The non-working knee descends toward the floor behind you. This is a controlled forward-knee movement — not a fault to correct, but the actual mechanics of the exercise.
Bottom position. Non-working knee lightly touches the floor. Working knee well forward of the toe, heel still flat (or mostly flat). Deep quad and ankle stretch at the bottom.
Stand. Drive through the full working foot back to standing.
The Skating and Boarding Connection
The skater squat directly trains the single-leg absorption pattern used in skateboarding landings, the pump in surf skate, and the knee-over-toe mechanics of downhill transitions. For Kip’s broader athletic context — skateboarding comeback, surf skate, LDP — this is not just a squat variation. It’s sport-specific preparation with a calisthenics framing.
Progression Standards
3 sets × 5 reps each side, non-working knee touching floor, heel flat, consistent → continue building alongside shrimp squat and pistol preparation work.
Move. Groove. Repeat. Smooth.
Share your skater squat — skaters welcome →
← Shrimp Squat | Next: Pistol Squat →
Move. Groove. Repeat. Smooth.
You're on your way. And we're here with you.