Squat to Leg Extension

Starting Position:

• Stand with your feet shoulder-width apart.

• Keep your arms at your side or in front of you for balance.

Squatting Down:

• Begin to sit back as if you are lowering into a chair.

• Bend your knees and push your hips back, keeping your chest lifted and your back straight.

• Lower yourself until your thighs are parallel to the ground or as low as comfortable, making sure your knees do not extend past your toes.

Transition to Leg Extension:

• From the squat position, shift your weight slightly forward.

• Raise one leg straight behind you while keeping your supporting leg bent.

• Engage your glutes and hold the position for a moment.

Returning to Squat:

• Lower your leg back down and return to the squat position.

• Keep your movements controlled and focus on maintaining good form.

Repeat:

• Alternate legs and perform the exercise for the desired number of repetitions (usually 10-15 per leg).

• Focus on your breathing, exhaling as you extend your leg and inhaling as you squat down.

Cool Down:

• After completing your reps, take a moment to stand up straight and stretch out your legs to prevent stiffness.