Kneeling to Standing Squat

Positioning:
1. Start in a kneeling position. Knees should be on the ground, with your feet flat behind you.
2. Keep your back straight and core engaged.
3. Your hands can be placed on your thighs or clasped in front of your chest for balance.

Movement Instructions:
1. From the kneeling position, push your hips forward and shift your weight onto your feet.
2. Slowly rise up into a standing position by pressing through your heels, keeping your back straight.
3. Once standing, pause briefly.
4. Reverse the movement by bending your knees and lowering your hips back down to return to the kneeling position.
5. Repeat this movement for the desired number of repetitions.

Tips:
- Keep your movements controlled to maintain balance.
- Make sure your knees do not extend past your toes when standing up.
- Focus on breathing; inhale while lowering and exhale while standing up.