Sway Squat

1. Begin in a standing position with your feet shoulder-width apart and your arms extended straight out in front of you at shoulder height.

2. Lower your body into a squat position, bending at the knees and hips, keeping your back straight and your heels flat on the ground.

3. As you lower down, rotate your upper torso to one side, keeping your arms parallel to the ground.

4. Keep the rotation of your torso controlled and consistent with the depth of your squat.

5. Twist from your core, engaging your oblique muscles as you rotate.

6. Hold the squat and the twist for a moment to ensure proper form and muscle engagement.

7. Return to the center as you push through your heels to rise back up to the starting position.

8. Repeat the squat and twist to the opposite side on the next repetition.

9. Perform the desired number of repetitions, alternating sides each time.

Safety and Tips: - Keep your chest up and do not round your back as you squat. - The depth of the squat should be determined by your flexibility and comfort level; do not compromise form for depth. - The twist should come from the core, not the shoulders or arms. - Move in a controlled manner to maximize engagement of the target muscles and reduce the risk of injury. - Ensure that your knees do not collapse inward and that they are in line with your toes throughout the movement.

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