Narrow to Normal Squat

1. Start by standing upright with your feet close together, approximately hip-width apart or slightly narrower. Keep your arms crossed over your chest or extend them out in front for balance.

2. Begin the squat by bending at the knees and hips, pushing your buttocks backward as if sitting into a chair while keeping your chest up and your spine in a neutral position.

3. Lower your body until your thighs are at least parallel to the ground. Make sure your knees remain aligned with your toes and do not extend too far forward beyond your feet.

4. Pause briefly at the bottom of the squat position.

5. Push through your heels and extend your hips and knees to return to the starting narrow stance.

6. Step out with each foot to attain a normal squat width, which is about shoulder-width apart or slightly wider.

7. Perform another squat at this width, following the same form as before, lowering your body until your thighs are parallel to the ground and then rising back up.

8. Return to the starting narrow position to complete one repetition.

9. Repeat the sequence for the desired number of repetitions and sets, alternating between the narrow and normal squat stances.

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