Sumo Squat with Heel Raise

1. Starting Position:

   • Stand with your feet wider than shoulder-width apart.

   • Turn your toes outward at a 45-degree angle.

   • Keep your chest lifted and engage your core muscles.

   • Place your hands together in front of your chest or on your hips for balance.

2. Execution:

   • Inhale as you lower your body into a squat by bending your knees and pushing your hips back. Ensure your knees track over your toes and do not extend past them.

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

   • As you reach the lowest point of the squat, raise your heels off the ground so you are balancing on the balls of your feet.

3. Final Position:

   • Hold the squat and heel raise position for a moment, feeling the stretch in your inner thighs and the engagement of your calf muscles.

4. Return to Start:

   • Exhale and press through your heels to stand back up, lowering your heels to the ground as you rise.

   • Return to the starting position with your feet shoulder-width apart and your toes pointed forward.

5. Repetitions:

   • Repeat for 10-15 repetitions, ensuring to maintain proper form throughout the exercise.

Tips:

• Keep your back straight and avoid leaning forward during the squat.

• Engage your core to maintain balance and stability.

• If needed, perform the exercise near a wall or sturdy surface for support.