Side Staggered Squat
The side staggered squat, also called an archer squat, is a wide-stance squat in which you sit down and across towards one leg while the other stays fairly straight. It works the quadriceps, glutes and inner thighs of the working leg, and it is a first step towards single-leg squats.
Also called: Side Staggered Squats, Archer Squat · Equipment: bodyweight · Pattern: squat
Step by step
- Stand with your feet wide, about twice shoulder width, toes forward or slightly out.
- Shift your weight towards one leg and sit down and across over it, keeping the other leg fairly straight.
- Keep the working heel down and the working knee tracking over the toes.
- Use your arms out in front for balance.
- Descend as far as you can control, then drive back up through the working leg.
- Complete the set on your weaker leg first, then switch sides.
- Widen the stance to make it harder.
- Sit down and across
- Working heel down
- Knee over your toes
- Other leg long
- Drive up through the working leg
In VALDA, these cues are one tap away on the exercise while you train.
What it trains
| Muscle | Role | Evidence |
|---|---|---|
| Quadriceps | Prime mover | D |
| Gluteus maximus | Prime mover | D |
| Adductors | Secondary | D |
| Gluteus medius/minimus | Stabiliser | D |
| Erector spinae | Stabiliser | D |
Evidence grades: A = strong research base · B = good · C = limited · D = coaching consensus.
What goes wrong, and the fix
Working knee caving inward
Fix: Push the working knee out so it tracks over your toes.
Working heel lifting
Fix: Keep the whole working foot flat and sit back slightly.
Bending both legs equally
Fix: Keep the trailing leg fairly straight and put your weight over the working leg.
Forcing extra depth
Fix: Descend only as far as you control and deepen gradually.
What the research says
General fitnessSport performanceEndurance
- One leg at a time — A meta-analysis found single-leg training favoured single-leg jump performance, while two-leg training favoured two-leg strength.
- Load and effort — Research finds muscle growth is similar across a wide range of loads when sets are taken close to failure, and lighter loads favour muscular endurance.
- Sets and reps — Hampton's Hybrid Calisthenics standards run from 2 sets of 10 to 2 sets of 20 per side. There is no research on archer-squat programming.
Log the side staggered squat in VALDA, with these cues one tap away while you train and your history for it in one place.
General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.