Alternating Side-Kick Heel-Tap Squat

1. Start in a standing position with your feet shoulder-width apart.

2. Squat down, pushing your hips back as if you are sitting on a chair, until your thighs are parallel to the ground.

3. As you squat, reach down with your right hand and try to touch your left heel, twisting your torso slightly to the left to engage the oblique muscles.

4. Push through your heels and rise back up to standing position while at the same time kicking your right leg out to the side in a controlled side kick.

5. Return your right leg to the starting position and immediately squat again, this time reaching with your left hand to touch your right heel.

6. Stand up and execute the side kick with your left leg.

7. Continue to alternate sides for the prescribed number of repetitions or duration, maintaining proper form throughout the exercise.

Make sure to keep your back straight and core engaged during the squat and as you do the side kick. The movement should be fluid and controlled, working the leg and core muscles effectively.

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