In this article I will talk about the exercise instructions and benefits of a great exercise called the ‘Skater Squat’.

There are different ways of doing this exercise but I prefer to do it on a BOSU Ball.


1) Begin with a pad or BOSU ball placed directly behind you and your feet hip-width apart.

2) Transition your weight to your dominate leg and lift the opposite leg slightly off the floor. Keep your neck neutral and maintain a straight back. This will be your starting position.

3) Slowly descend by pushing your hips and butts backwards. Continue descending until the knee of your bent and raised leg lightly touches the pad or BOSU ball.

4) Upon contact, push through the heel of your stationary leg and return to the starting position. This is one repetition.

5) Repeat for the recommended number of repetitions and then switch legs.


1) Creates knee and hip stability.

2) Trains a stable arch.

3) Quad and glute/hamstring development.

4) Develops single leg strength.

5) Teaches neutral spine.

6) Transfers to the landing position of a HOP or 1-2 Stick (essential drills for developing bulletproof knees).

7) Decreases the risk of ACL and other knee injuries by teaching the ankle/knee/hip to be strong and stable.

Below is a video demonstrating the the exercise. I implement this into my leg routine for good reason, single leg training is great for sorting out any imbalances and preventing injury. Researchers recommended an unstable surface, such as the BOSU ball for rehabilitation of lower back conditions. This no-load balance training improves the strength and conditioning of your lower back muscles, important in your ability to perform everyday movements. If everyone would add Skater Squats to their regimens, we would have a drastic decrease in ACL and other knee injuries.  Sprinting and jumping would also improve.

As a competitive powerlifter my weekly workouts consist of Squats/Bench/Deadlifts and Push Press. In this post I will take you through a Push Press session where I test out my brand new Bench Blokz!

Overall, I was pretty impressed with the Bench Blokz. My weakness is the lockout part of the Bench Press so this piece of kit is great for adding a bit more weight than you are used to. Although, as this was my first time using them I didn’t want to go any heavier than normal, just for safety reasons! I would recommend first time using just go as heavy as you normally would just to get a feel for it. Next session I will definitely go a bit heavier to test the waters! I wouldn’t use it as a main lift movement but certainly a great accessory for an upper body workout.

Push Press – 90.5kg x 4 Reps

How to:

1. Stand with feet shoulder-width apart and grip the bar with your fingertips, elbows pointing forward.
2. Rest the bar on the front of your shoulders.
3. Drop down into a shallow squat, centring your weight under the barbell.
4. Press up through your heels.
5. Drive the bar directly above your head until your arms are straight.
6. Lower the bar down to your chest.

Maintain a neutral arch in your spine throughout the move.

Bench Blokz Press – 120kg x 6 Reps

Benefits of using Bench Blokz:

By bringing the bar down to the Bench Blokz instead of all the way to your chest, you effectively shorten the distance the weight has to travel. This allows you to lift heavier loads since you don’t have to press the bar as far. You can also zero in on sticking points, which are the most difficult portions of the exercise. Using the Bench Blokz at various heights can also allow to train through injuries effectively and when attempting to rehab an injury.