Narrow Squat to Leg Extension
Instructions
Setup
Stand with your feet together or hip-width apart.
Position your arms by your sides or hold them out for balance.
Movement
Squat Component: Keeping your chest up and core engaged, lower your hips backward as if sitting into a chair. Ensure your knees stay aligned with your toes.
Transition: As you stand back up to the starting position, smoothly transfer your weight onto one leg.
Extension Component: Immediately extend the other leg forward in a controlled kick. Focus on engaging the quadriceps of the moving leg.
Return: Return the foot to the ground and perform the next squat.
Repeated Sequence: Repeat the squat, this time extending the opposite leg as you stand.
Tips for Success
Keep the movement fluid; the squat and the leg extension should be part of one continuous, controlled motion.
Engage your core throughout the entire set to help with balance.
Maintain an upright posture during the squat to ensure proper muscle engagement.