Alternating Narrow Elevated-Heel Squat to Forward Negative Lunge

Setup

Place a yoga block or a small, stable weight plate on the floor. Stand with your feet close together, placing your heels firmly on top of the block. Your toes should be on the floor.

Squat Phase

1. Keep your core engaged and chest upright.

2. Inhale as you lower your hips into a squat, keeping your heels elevated on the block throughout.

3. Descend until your thighs are nearly parallel to the floor, then push back up to the starting position.

Lunge Phase

1. From the standing position, step one foot forward, while keeping the rear foot planted on the block.

2. Lower your hips until both knees form approximately 90-degree angles. Ensure your front knee stays behind your toes.

3. Push off the front foot to return to the starting, narrow-heel-elevated position.

4. Repeat the lunge, alternating legs each time.