1. Starting Position:
- Stand with your feet shoulder-width apart.
- Hold the dumbbell with both hands at chest level, keeping your elbows pointed down.
2. Squat Position:
- Engage your core and squat down by bending your knees and pushing your hips back as if you are sitting into a chair.
- Keep the chest up and back straight throughout the movement.
- Lower yourself until your thighs are at least parallel to the ground, or as low as you feel comfortable while maintaining proper form.
3. Returning:
- Push through your heels to return to the starting position, standing up straight.
4. Side Shuffle:
- After completing the squat, take a step to the side and shuffle laterally (sideways) for about 3-4 steps in one direction.
- Stay low in a slight squat position while shuffling to maintain balance and engage your legs.
5. Repeat:
- Perform the squat again, followed by another side shuffle in the opposite direction.
- Continue this pattern for the desired number of repetitions or time.
Tips:
- Focus on maintaining good form throughout the exercise.
- Ensure your knees do not extend beyond your toes while squatting.
- Adjust the weight of the dumbbell as needed to complete the exercise with proper technique.
