Side Pendulum Leg Squat

Squat Side Pendulum Leg Plyometrics

1. Starting Position: Stand with your feet shoulder-width apart. Keep your back straight and your core engaged. Your arms can be extended in front of you or held at your sides for balance.

2. Squat Down: Bend your knees and push your hips back as if sitting into a chair. Lower your body until your thighs are parallel to the floor. Make sure your knees stay over your toes and do not extend past them.

3. Prepare for the Pendulum: From the squat position, shift your weight to your right leg. Keep your left leg slightly lifted off the ground and your left knee slightly bent.

4. Pendulum Movement: Without lifting your upper body, swing your left leg out to the side. Keep your leg straight as you swing it away from your body. This movement should be controlled and fluid.

5. Return to Squat: After swinging your left leg, bring it back in and transition back into the squat position. Make sure to maintain your balance as you return to the initial position.

6. Repeat on the Other Side: Shift your weight to your left leg and repeat the pendulum motion with your right leg. Continue alternating sides.

7. Breathing: Inhale as you lower into the squat and exhale as you swing your leg and return to squat.

8. Repetitions: Aim for 10-15 repetitions on each side, depending on your fitness level.

9. Cool Down: After completing your sets, take a moment to stretch your legs and hips to prevent stiffness.

Tips:

- Ensure that you keep your movements controlled to avoid injury.
- Focus on using your core muscles for stability throughout the exercise.
- If you're new to this movement, practice the squat and pendulum swing separately until you feel comfortable combining them.