Single-Leg Training Exercises: The Skater Squat

The skater squat is a great single leg exercise that improves hip and knee stability. Single leg unsupported exercises trains the glutes and external hip rotators as stabilizers of the hip.

This stabilizing function is important for knee, hip, and low-back stability.  The glutes and external rotators are sometimes referred to as the ‘rotator cuff’ of the hip, performing an important stabilizing role, just like the rotator cuff of the shoulder.  This stabilizing function of the ‘hip rotator cuff’ is similar to training the rotator cuff of the shoulder to stabilize the scapula for glen-humeral mobility.

While the ‘rotator cuff’ muscles of the hip and shoulder perform internal and external rotation – they should be trained to resist movement and as stabilizers.  The bottoms up kettlebell carry trains the stabilizing function of the shoulder, the skater squat trains the stabilizing function of the hip.

The skater squat is great for developing a strong ‘knees-out’ position during squats.  Using dumbbells as a counterweight makes the movement easier by shifting the center of weight forward.  This transfers the lever arm of the movement from the knees to the hips.  Single-leg exercises can easily be incorporated into a warm-up or used to build stability in the weaker leg.

– Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™

Related Resources
T-Nation: An Unnamed Single Leg Gem of an Exercise (link)
Bret Contreras: The Ten Best Single Leg Exercises (link)
Morrill Performance: My Favorite Exercises of 2013 (link)
Mike Boyle: Advances in Functional Training (Amazon)
FlexibilityRx™: The Bulgarian Split Squat (link)

Tags: hip stability, pistol squat, single-leg exercises, single-leg training, skater squat, split squat, unilateral leg training