Squat to Curtsy Lunge

Setup

Stand with your feet shoulder-width apart, keeping your chest up and your core engaged. Hands can be held in a prayer position near your chest for balance.

Movement Pattern

1. Perform the Squat: Initiate movement by pushing your hips back as if sitting in a chair, lowering your glutes until your thighs are parallel to the ground. Maintain an upright torso and ensure your knees track over your toes.

2. Transition: Drive through your heels to return to a standing position.

3. Perform the Curtsy Lunge: Take a large step back and across with one leg, placing it behind and to the outside of the opposite foot. Lower your hips until both knees are bent at roughly 90-degree angles.

4. Return: Push off the back foot to return to the starting standing position.

5. Cycle: Repeat the squat, then perform the curtsy lunge on the opposite side. Continue alternating for the desired number of reps.