1. Start by kneeling on the floor with both knees and feet hip-width apart. Place your hands in front of your chest or on your hips, whichever helps you maintain balance.
2. Tighten your core and glutes to prepare for the movement.
3. Step one foot forward, placing it flat on the ground ahead of you, while maintaining the kneeling position with the other leg.
4. Push through the heel of the front foot and bring the other leg forward to stand up into a half-squat position.
5. Hold the half-squat position for a designated duration (e.g., 2-3 seconds), focusing on keeping your core tight and maintaining stability.
6. From the half-squat position, step back with one leg into a lunge and then lower the opposite knee down to return to the initial kneeling position.
7. Repeat the movement, alternating the leading leg for each repetition.
8. Continue for the desired number of repetitions and sets.
Tips: Ensure proper form throughout the exercise to prevent strain or injury. Use a controlled motion, especially when standing up and kneeling down. To increase the difficulty, add a pause at the bottom and the top positions or increase the duration of the hold in the half-squat position.
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