Knee Lift Squat

1. Stand with your feet shoulder-width apart, toes slightly pointed outward.

2. Engage your core and keep your chest lifted as you lower into a squat by bending the knees and pushing your hips back as if you were sitting back into an invisible chair. Ensure that your knees do not extend past your toes.

3. Squat down until your thighs are parallel with the floor, or as low as you can comfortably go without compromising form.

4. Push through your heels to rise back up to the starting position.

5. As you reach the top of the squat, lift one knee towards your chest, using your core to maintain balance. You can cross your opposite arm over the raised knee to add more intensity to the core engagement.

6. Lower the lifted leg back to the starting position and immediately perform another squat, alternating the knee lift with each repetition.

7. Complete the desired number of reps for one set, ensuring that you keep your movements controlled and your core engaged throughout the exercise.

For beginners or those who need a lower-impact version, the knee lift can be performed without the squat, focusing purely on balance and core engagement.

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