Single Leg Mastery: How We Coach Skaters, RDLs & Squats for Real-Life Strength Gains

If you're coaching real people and trying to help them move better, feel stronger, and stay pain-free, this is your single leg blueprint.

In this full workshop-style session, I go deep into how I coach single leg squats, skater squats, and single leg RDLs. I break down what to look for, what actually helps clients progress, and why some of the traditional regressions or textbook cues don’t always cut it.

This is less about “perfect form” and more about what works in the gym with athletes, adults, and folks who have a history of injuries or mobility challenges.

🦵 Single Leg Squats
How I teach it:

Start with a 10-pound counterbalance plate
Use a pad, bench or low box for depth
Look for chest stacked over hip, knee, and ankle
I don’t obsess over depth unless there’s a purpose behind it
Focus on strength and control, not just mobility
Progression options:

Counterbalance plates from 10 to 25 pounds
Add a vest, sandbag, med ball or dumbbells
Reduce box height or go to unsupported squat
Use individual context to adjust depth, range and load
Coaching cues:

“Stack your chest over your hip and knee”
“Reach the plate out to stay tall”
“Sit back with control, then tap and come up”
Things to watch out for:

Valgus collapse or knee caving
Bottoming out without control
Using TRX too long instead of building actual single leg strength
🕴️ Skater Squats
Why I love them:

Great middle ground between squat and hinge
Builds strength, coordination and knee stability
Works well with pads or controlled elevation
Coaching approach:

Keep elevation to one pad max if the goal is thighs near parallel
Don’t chase depth just for the sake of it
Use same counterbalance progressions as single leg squats
Common mistakes:

Going too low too soon
Letting form break down under load
Using three or more pads when the movement is already too tough
🧲 Single Leg RDLs
How I fix form fast:

Cue the back leg to “reach long” — like Superman
Tell them to create tension between back leg and front arm
Don’t worry about how low they get — care about how well they hinge
Teaching tips:

Use a cone or ball for reach cues, especially with younger clients
Look for rotation and control at the hip
Cue “long leg” instead of focusing on the back foot angle
Things that work:

Teach hinge pattern first before adding load
Build awareness through touch and feel
Adjust stance or support based on stiffness and balance
💬 Coaching Reminders
Not every client needs to go ass to grass — it depends on the goal
Progressions and regressions are not one-size-fits-all
Keep experimenting and learning what works for different people
The way one gym teaches it isn’t the only way
This isn’t about one perfect model. It’s about building strong, smart, capable bodies through thoughtful coaching and open conversation.

Let us know of any questions or comments of the exercise below👇 !

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