Technique
- Stand with your legs straight and feet around twice shoulder width apart
- Shift your weight to one side, so that the working leg is under you and the assisting one is to the side; this is the start position.
- Slowly squat down until you’re not able to descend any further.
- Pause and smoothly bring yourself back up.
- Over time, straighten the assisting leg to progress towards the Deep archer squat.
Logging: Repetitions done on one side.
Muscles
Strength
Primary
- Glutes
- Hamstrings
- Quadriceps
Secondary
- Hip adductors
- Pelvis
Flexibility
Secondary
- Glutes
- Hamstrings
- Hip adductors
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
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