Side Up Squat

1. Start by standing with your feet shoulder-width apart, toes pointing slightly outward.

2. Clasp your hands together in front of you at shoulder height, or extend them forward for balance.

3. Descend into a squat by bending your knees and pushing your hips back as if you were sitting back into a chair. Keep your chest up and your spine neutral.

4. Lower yourself until your thighs are at least parallel to the floor, ensuring that your knees do not extend past your toes.

5. Once you reach the bottom of the squat, press through your heels to stand back up, keeping your hands clasped or extended throughout the movement.

6. As you rise, shift your weight slightly to one side and lift the opposite leg out to the side, keeping it straight. This action targets the adductors and further engages your core for stabilization.

7. Lower the lifted leg back down to return to the starting position and repeat the squat, alternating the side lift with each repetition.

8. Perform the desired number of repetitions and sets, maintaining proper form throughout.

Remember to breathe steadily throughout the exercise, exhaling as you rise and inhaling as you lower into the squat. Ensure adequate warm-up before beginning this exercise to prepare your muscles and joints for the activity.

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