After training athletes and adults for close to 20 years, one component that is often missing is the ability to dorsiflex (point shin upward) the ankle during athletic movement patterns and balance. The skater squat does both. Notice I am pointing my toes up on my rear leg as my ankle does NOT touch the floor. This a a drill, obviously when I run and jump my forefoot hits the ground. This exercise isolates the glute on the balance leg by submitting to complete effort on the concentric phase back to the starting position. They are one of favorite ways to increase sprinting and walking mechanics as well as to develop stronger legs and ankle stiffness. Ankle stiffness and dorsiflexion have to be obtained for a person to redirect, absorbs the ground and provide force in running, cutting, and jumping. Without it, the very similar to a lack of hip rotation, the knee will take the stress. Evidently, poor strength in the glute or ankle results in disaster, so if your trainer makes you do split squats often…they are looking out for you. Try 4 sets of 4-6 weighted without weight 4 sets of 8-12