Weighted Counterbalanced Skater Squat

The Weighted Counterbalanced Skater Squat is an advanced lower body exercise that targets multiple muscle groups simultaneously. This exercise places particular emphasis on the quadriceps, hamstrings, glutes, and core muscles. It is an excellent choice for individuals looking to improve lower body strength, stability, and balance. In this exercise, you start by standing on one leg with the other leg extended slightly behind you. Holding a dumbbell or kettlebell in your hands, extend your arms straight out in front of you at shoulder level, creating a counterbalance. This helps to maintain stability and control throughout the movement. From this starting position, slowly lower your body down by bending your standing leg at the knee, while simultaneously extending the other leg straight back. Focus on lowering your hips towards the ground, keeping your torso upright and your chest lifted. Aim to lower yourself as far as your flexibility and strength allow, while maintaining proper form. To return to the starting position, push through the heel of your standing leg and engage your glutes and quadriceps to raise your body back up, bringing the extended leg back to its starting position. Repeat the movement for the desired number of repetitions, then switch to the other leg. Make sure to start with lighter weights or no weights at all until you have perfected the technique and built up enough strength. As with any exercise, it is essential to maintain proper form throughout the movement to minimize the risk of injury and maximize the benefits. Incorporate the Weighted Counterbalanced Skater Squat into your lower body routine to challenge your muscles in new ways and take your fitness to the next level.

Instructions

• Start by holding a dumbbell in each hand, with your arms extended by your sides.
• Stand with your feet hip-width apart, and shift your weight onto your left foot.
• Lift your right foot off the ground and slightly bend your left knee.
• Perform a squat by bending your left knee and lowering your body towards the ground.
• As you squat down, extend your right leg straight behind you and reach your arms forward.
• At the bottom of the squat, your right leg should be fully extended behind you, parallel to the ground.
• Push through your left heel to return to the starting position.
• Repeat the exercise for the desired number of repetitions, then switch sides and perform the exercise with your right foot forward.
• Remember to keep your core engaged and maintain good form throughout the exercise.

Tips & Tricks

• 1. Gradually increase the weight to challenge your muscles and progress in strength.
• 2. Maintain proper form and balance while performing the exercise to prevent injuries.
• 3. Engage your core muscles throughout the movement for stability and control.
• 4. Use a counterbalance, such as a dumbbell or kettlebell, to assist with balance and stability.
• 5. Focus on the mind-muscle connection by contracting and squeezing the working muscles.
• 6. Incorporate variations like tempo changes or pauses to increase the intensity and challenge your muscles differently.
• 7. Include mobility and flexibility exercises to improve your range of motion and prevent muscle imbalances.
• 8. Listen to your body and take rest days when needed to allow for recovery and muscle growth.
• 9. Fuel your body with nutritious foods to support muscle building and recovery.
• 10. Stay consistent with your workouts and gradually progress over time for continuous improvement.