Skater Squat
The Elite Hockey Drills app builds drills like this into your personalized off-ice program, week by week. Your first week is free.
How to Do It
Stand on one leg. The other leg extends behind — NOT touching the floor. Hold a small counterweight (2-5kg plate) at chest height for balance. Lower by bending the standing knee and hinging slightly at the hip. The rear leg swings back for counterbalance. Descend until the rear knee nearly touches the floor. Drive through the heel to stand. Complete all reps then switch.
Why It Works
The skater squat (rear-foot-free single-leg squat) is arguably the most demanding unilateral lower-body exercise — it requires simultaneous strength, balance, and hip mobility on a single leg with no rear foot assistance. For hockey players it builds the skating-specific single-leg strength and proprioception that transfers directly to powerful, stable stride mechanics. Mastering this correlates strongly with elite single-leg skating power output.
Hockey Transfer
Single-leg squat that perfectly mimics the skating position. Three sets × 5 per leg. Difficult enough that 5 honest reps is plenty.
Coaching Cues
- "Balance on one leg"
- "Swing arms forward as you lower"
- "Tap knee to pad"
- "Drive up"
Common Mistakes
Falling forward — the counterweight at the chest helps. If still falling, reduce depth. Rear foot touching the floor for support — it must stay elevated. Knee caving inward — drive it out over the toes. Only going half depth — full range builds full-range strength.
Progression / Regression
Hold heavier counterweight or add dumbbells at sides as balance and strength improve.
Bulgarian split squat — rear foot supported, building the pattern before going unsupported.
Primary Muscles
Energy System
Strength/neural
Put it to work
on the ice.
The Elite Hockey Drills app builds exercises like this into a personalized off-ice program — created by a sport scientist and former national-team coach. Your first week is free.
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