Standing Archer
Description
This exercise involves standing with one foot forward and one foot back, as if in a lunge position, and holding a bow and arrow pose with the arms. It helps to improve balance, stability, and upper body strength.
Muscle Group
Equipment Required
Standing Archer Instructions
- Stand with your feet shoulder-width apart and your arms extended out to the sides at shoulder height.
- Take a deep breath and exhale as you twist your torso to the right, shifting your weight onto your right foot.
- As you twist, bring your left arm across your body and your right arm behind your back, as if you were pulling back a bowstring.
- Hold the pose for a few breaths, then release and return to the starting position.
- Repeat on the other side, twisting to the left and bringing your right arm across your body and your left arm behind your back.
Standing Archer Form & Visual
Standing Archer Benefits
- Improves upper body strength and stability
- Targets the chest, shoulders, and arms
- Engages the core muscles for balance and stability
- Increases flexibility in the shoulders and chest
- Improves posture and alignment
- Can be modified for different fitness levels and abilities
Standing Archer Muscles Worked
- Shoulder muscles (deltoids)
- Chest muscles (pectoralis major)
- Back muscles (latissimus dorsi)
- Arm muscles (biceps and triceps)
- Core muscles (abdominals and obliques)
- Leg muscles (quadriceps, hamstrings, and glutes)
Standing Archer Variations & Alternatives
- Standing Archer with Resistance Band
- Standing Archer with Dumbbells
- Standing Archer with Kettlebells
- Standing Archer with Medicine Ball
- Standing Archer with Cable Machine
