Chair Calf Rock Squat

1. Starting Position:
- Stand with your feet shoulder-width apart.
- Keep your toes slightly pointed outward.
- Maintain a straight posture with your chest up and shoulders back.
- Place your hands together in front of your chest or on your hips for balance.

2. Squatting Down:
- Begin to lower your body by bending your knees and pushing your hips back as if you're sitting into a chair.
- Keep your weight in your heels and ensure your knees don’t extend past your toes.
- Go down until your thighs are parallel to the ground or as low as comfortable.

3. Calf Rock:
- Once in the squat position, shift your weight slightly forward onto the balls of your feet.
- Rise up onto your toes while keeping your knees bent.
- Hold for a moment.

4. Returning to Position:
- Slowly lower your heels back to the ground while still maintaining your squat position.
- Finally, push through your heels to rise back up to the starting position, straightening your legs and returning to an upright stance.

5. Repetition:
- Repeat the entire movement for the desired number of reps, typically 10-15 repetitions.

6. Breathing:
- Inhale as you squat down and exhale as you rise back up.

Tips:
- Start with a smaller range of motion if you are a beginner, gradually increasing as you become more comfortable.
- Focus on form to avoid injury, ensuring your back remains straight throughout the movement.