Bodyweight Squat to Front-Leg Raise

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.