Step by step instructions, muscle activation and variants for the Air Pillow Balance Counterbalanced Skater Squat.
An advanced single-leg squat performed on an inflatable air pillow (balance disc), with arms extended forward as a counterbalance. The unstable surface challenges ankle, knee, and hip stabilisers, while the skater squat pattern develops unilateral leg strength and proprioception.
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The Air Pillow Balance Counterbalanced Skater Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.