> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Archer squat floor slap
> Intermediate · Explosive · Alternate sides. Strength, flexibility, cardio
Also known as: Pubu Lunbi, Slap the floor while in half squat stance.
| | |
| - | - |
| **Difficulty** | Intermediate |
| **Velocity** | Explosive |
| **Symmetry** | Alternate sides |
| **Athlete** | Louis |
| **Video length** | 21 s |
## 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
- Glutes
- Hamstrings
- Quadriceps
- Hip adductors
- Pelvis
- Back
- Serratus anterior
- Shoulders
- Rotator cuff
- Triceps
- Chest
Flexibility
- Glutes
- Hamstrings
- Hip adductors
* Gluteus maximus
* Semitendinosus
* Semimembranosus
* Biceps femoris (long)
* Rectus femoris
* Vastus medialis
* Vastus intermedius
* Vastus lateralis
## Equipment
## Appears in
## Regressions
Intermediate
Novice
Intermediate
Intermediate
Beginner
Intermediate
Novice
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/archer-squat-floor-slap-e0jg). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
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