Alternating Squat Lunge

Starting Position:

• Stand with your feet shoulder-width apart.

• Keep your arms at your sides or clasped together in front of your chest.

• Maintain a straight back and engage your core muscles.

Squat Movement:

• Bend your knees and lower your hips back as if you are sitting in a chair.

• Keep your weight on your heels and your knees behind your toes.

• Lower yourself until your thighs are parallel to the ground, or as low as is comfortable for you.

• Hold the position for a moment.

Stand Up:

• Push through your heels and return to the starting position, standing tall.

Lunge Movement:

• Step forward with your right foot and lower your body into a lunge.

• Make sure your right knee is directly above your ankle and not extending over your toes.

• Your left knee should lower toward the ground but avoid letting it touch.

Return to Start:

• Push off your right foot and return to the starting position.

Alternate Legs:

• Repeat the lunge on your left leg by stepping forward, lowering into a lunge, and returning to the starting position.

7. Repetitions:

• Continue alternating between the squat and lunges for 8-12 repetitions on each side, based on your fitness level.

Breathing:

• Inhale as you lower into the squat and lunges and exhale as you return to the starting position.

Cool Down:

• Finish by stretching your legs and hips to relax the muscles used during the exercise.