Skip to main content
Also known as: Pubu Lunbi, Slap the floor while in half squat stance.

​
Technique

  1. This exercise combines Twisting arm circles with Deep archer squat; refer to these two exercises for the form details.
  2. Perform a Twisting arm circles and when one arm goes down to the side, bend the opposite leg.
  3. The arms movement should stop abruptly when you reach the bottom of the Deep archer squat, with the bottom arm pointing towards the foot of the straight leg, and the other arm pointing upward in the opposite direction.
  4. Then reverse the arms movement to do the other side and keep alternating.
Logging: Each repetition involves working both sides.

​
Muscles

Strength

Primary

  • Glutes
  • Hamstrings
  • Quadriceps
  • Hip adductors

Secondary

  • Pelvis
  • Back
  • Serratus anterior
  • Shoulders
  • Rotator cuff
  • Triceps
  • Chest
Flexibility

Secondary

  • Glutes
  • Hamstrings
  • Hip adductors
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Rectus femoris
  • Vastus medialis
  • Vastus intermedius
  • Vastus lateralis

​
Equipment

Ground (standing)
Ground (standing)

​
Appears in

Other disciplines
Joint movements
Kneeextension
Hipadductionextension
trains stretches

​
Regressions

e02y

Deep archer squat

Intermediate
e0jh

Twisting arm circles

Novice
e0e3

Low side-to-side squat

Intermediate
w014

One-leg deadlift knee crunch

Intermediate
e0dp

Windmill

Beginner
w022

Basic Squats plus calves

Intermediate
w01o

Half burpee

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.