Bodyweight Squat to Front Leg Raise
1. Starting Position:
- Stand upright with your feet shoulder-width apart.
- Keep your arms relaxed at your sides or raise them to shoulder level for balance.
2. Squat:
- Begin by bending your knees and pushing your hips back as if you’re sitting down into an imaginary chair.
- Lower yourself until your thighs are parallel to the ground or as far down as you can comfortably go.
- Keep your chest up and back straight throughout the movement.
- Ensure that your knees are aligned with your toes and not caving inward.
3. Ascent:
- Push through your heels and return to the starting standing position by extending your knees and hips.
4. Front Leg Raise:
- From the standing position, lift your right knee towards your chest, engaging your core.
- Hold the raised position for a moment, balancing on your left leg.
5. Return to Starting Position:
- Lower your right leg back to the ground and return to the starting stance.
6. Repetition:
- Repeat the squat followed by the front leg raise for the desired number of repetitions.
- Perform the exercise on both legs, alternating after each repetition or completing all on one leg before switching.
Tips:
- Focus on form over speed; it’s essential to perform the movements correctly to avoid injury.
- Engage your core throughout the exercise to maintain balance.
- If you’re a beginner, start with a fewer number of repetitions and gradually increase as you become more comfortable with the movement.
