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All quads exercisesQuads · Calisthenic

Speed Skater Squat

Lateral jump from one leg to the other in a squat position. Builds explosive lateral power.

IntermediateBodyweight3 × 10–12/side
Speed Skater Squat demonstration thumbnail — Skater Squat | Dr. Dave Strength x Obey Strength
QuadsBodyweight

Speed Skater Squat

Demo · Dr. Dave Strength | Obey Strength

Verified Speed Skater Squat demonstration by Dr. Dave Strength | Obey Strength. Click to play.

How to do the Speed Skater Squat

  1. 1Land soft and balanced
  2. 2Stay low
  3. 3Swing arms for momentum

Benefits of the Speed Skater Squat

  • Builds strength and size in the quads through a full, controlled range of motion
  • Also trains glutes, calves as supporting movers
  • Needs no equipment — trainable at home, outdoors or while traveling
  • A solid mid-level progression once the basic pattern is clean

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Markovic & Mikulic (2010) — Neuro-musculoskeletal adaptations to plyometric trainingSports Medicine
  5. 5Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services