1. Setup:
- Stand upright with feet shoulder-width apart.
- Securely attach one end of the resistance band to a high anchor point above your head.
- Place the other end of the band around your foot on the side you will be exercising (e.g., if your left foot is in the band, you will be performing the exercise on the left side).
2. Initial Position:
- Shift your weight slightly onto the foot in the band.
- Extend the opposite leg out to the side, keeping it slightly elevated.
- Maintain a tall posture, with shoulders back and core engaged.
3. Movement:
- Begin to lower your hips down and back into a squat position while keeping the elevated leg straight and extended out to the side.
- Ensure your chest stays up and your knees track slightly over your toes to maintain proper form.
- Lower until your thigh is parallel to the ground or as low as your flexibility allows.
4. Return to Starting Position:
- Push through the heel of the standing foot, engaging your glutes and thighs to rise back to the starting position.
- Keep the extended leg taut to maintain tension in the band throughout the movement.
5. Repetition:
- Perform the desired number of repetitions on one side before switching to the other side with the opposite foot in the band.
6. Breathing:
- Inhale as you lower into the squat and exhale as you push back to the starting position.
Tips:
- Start with a lighter resistance band if you're a beginner.
- Focus on maintaining balance and control throughout the movement.
- Adjust the height of the band to fit your comfort level during the exercise.
