1. Starting Position:
- Stand with your feet shoulder-width apart.
- Keep your toes pointing slightly outward.
- Engage your core and keep your chest up.
2. Squatting:
- Begin the movement by bending your knees and pushing your hips back as if you are sitting in a chair.
- Lower your body until your thighs are at least parallel to the ground. Ensure your knees stay over your toes and do not extend past them.
- Hold this position for a moment.
3. Returning to Standing:
- Push through your heels to stand back up, returning to the starting position.
- Bring your feet together as you rise.
4. Side Leg Raise:
- As you come back to the standing position, shift your weight to your right leg.
- Lift your left leg out to the side with a straight knee.
- Hold this position for a moment, then lower your leg back to the starting position.
5. Repeat:
- Perform the squat again, and this time shift your weight to your left leg and raise your right leg to the side.
- Continue this alternating pattern for your desired number of repetitions.
Tips:
- Keep your back straight and avoid rounding your shoulders.
- Focus on controlled movements to maintain balance.
- Start with 10-15 repetitions per side, adjusting as needed based on your fitness level.
