Technique
- Start from a Straddle position with your legs wide apart, feet parallel and facing forward
- Extend the arms to the sides, hands open with palms facing forward
- Squat down on one leg and point to the other leg’s ankle with the same side hand
- The arms are almost creating a straight line from hand to hand
Form tips
- Both feet should remain fully in contact with the ground
- The torso should remain upright, do not bend forward
Logging: Work each side for the time indicated.
Muscles
Strength
Primary
- Glutes
- Hamstrings
- Quadriceps
Secondary
- Hip adductors
- Pelvis
Flexibility
Primary
- Hip adductors
- Glutes
- Hamstrings
- Quadriceps
Secondary
- Pelvis
Individual muscles
Individual muscles
- Gluteus maximus
- Semitendinosus
- Semimembranosus
- Biceps femoris (long)
- Rectus femoris
- Vastus medialis
- Vastus intermedius
- Vastus lateralis
Equipment
Appears in
Flexibility
Other disciplines
Progressions
Deep archer squat
Intermediate
View Similar Exercises
View Similar Exercises
Kneeling lunge lifts
Novice
Elbow-support side angle
Novice
Wide squat good morning
Novice
Prying squat
Novice
Deep lunge
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.