> ## 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.
# Half archer squat
> Novice · Dynamic · Alternate sides. Strength, balance
Also known as: Side lunge, Cossack squat, Lateral lunge.
| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Dynamic |
| **Symmetry** | Alternate sides |
| **Athlete** | Chris |
| **Video length** | 5 s |
## Technique
1. Start in a wide standing position with your feet much more than shoulder-width apart.
2. Hinge at the hips and bend one knee to lower your body to that side, while keeping the other leg fully extended.
3. Descend until your Thighs are at least parallel to the floor.
4. 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
- Glutes
- Hamstrings
- Quadriceps
* Gluteus maximus
* Semitendinosus
* Semimembranosus
* Biceps femoris (long)
* Rectus femoris
* Vastus medialis
* Vastus intermedius
* Vastus lateralis
## Equipment
## Appears in
## Progressions
Intermediate
## Regressions
Beginner
Novice
Beginner
Novice
Novice
Novice
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/half-archer-squat-e042). 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.
This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.
