Technique
- Start in a wide standing position with your feet much more than shoulder-width apart.
- Hinge at the hips and bend one knee to lower your body to that side, while keeping the other leg fully extended.
- Descend until your Thighs are at least parallel to the floor.
- Push through the foot of the bent leg to return to the starting position.
Form tips
- Keep your torso as upright as possible to maintain balance.
- Ensure the heel of the working leg stays flat on the ground.
- Drive your knees outward to keep them in line with your toes.
Logging: Each repetition involves working both sides.
Muscles
Strength
Primary
- Glutes
- Hamstrings
- Quadriceps
Secondary
- Hip adductors
- Pelvis
- Legs
Individual muscles
Individual muscles
- Gluteus maximus
- Semitendinosus
- Semimembranosus
- Biceps femoris (long)
- Rectus femoris
- Vastus medialis
- Vastus intermedius
- Vastus lateralis
Equipment
Appears in
Progressions
Deep archer squat
Intermediate
Regressions
Half squat
Beginner
View Similar Exercises
View Similar Exercises
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Forward lunge
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Deep lunge
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Front-Staggered Squat
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