Side-Staggered Squat (Bent-leg archer squat)

Muscles

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

Technique

1. Stand with your legs straight and feet around twice shoulder width apart
2. 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.
3. Slowly squat down until you're not able to descend any further.
4. Pause and smoothly bring yourself back up.
5. Over time, straighten the assisting leg to progress towards the Deep archer squat.

Similar Exercises

• Low side-to-side squat
• Wide squat good morning
• Prying squat
• Basic Squats plus calves
• Plie squat with tip toes

Equipment

• Ground (standing)