Last week I wrote a post sharing three teaching progressions for the skater squat. A lot of you found that to be helpful, so I thought I’d follow it up this week with a few advanced progressions once you’ve mastered regular skater squats.
There are a bunch of different ways to progress it, and in a later article I’ll go into more of them, but here are a few of my personal faves.
1. Deficit Skater Squats
This is just a regular skater standing on a small aerobic step (I find 4 inches to be optimal) to increase the range of motion.
For some people, increasing the range of motion could cause hip and/or knee pain, so if that’s the case, forego this one and just do them standing on the floor.
2. Paused Reps
Same as above, only pausing each rep at the bottom. This makes it harder by killing the stretch reflex, and it also forces you to control the eccentric to avoid free-falling down to the pad.
3. Slow Eccentrics
Speaking of controlling the eccentrics, this one takes that idea to the extreme with deliberately slow eccentrics. I’d say 3-6 seconds is a good goal to shoot for. I went a little longer in the video just to show clearly what I’m describing, but you don’t have to do this slowly.
P.S. These burn! Don’t say I didn’t warn you.
4. “1.5 Reps”
Squat down, come halfway back up, squat down again, and come all the way up. That’s one rep. If you’re looking to fry your quads and glutes, look no further.
So there you have it, four ways to blast your legs without stressing your lower back. If you’ve gotten regular skater squats and are looking to challenge yourself further, give some of these a shot.
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