Deep archer squat (Cossack squat, Lateral lunge)

Muscles

• Gluteus maximus
• Semitendinosus
• Semimembranosus
• Biceps femoris (long)
• Rectus femoris
• Vastus medialis
• Vastus intermedius
• Vastus lateralis

Technique

1. Take a very wide stance.
2. Squat down to one side as low as possible while keeping the other leg fully straight.
3. Maintain an upright torso throughout the movement.

Form tips

1. Keep the straight leg's foot flat or the toes pointed upward with the heel grounded.

Similar Exercises

• Low side-to-side squat
• One-leg hold
• Deep lunge
• Half moon pose
• Hip airplane

Equipment

• Ground (standing)