Single-Leg Heel-Tap Squat

1. Start by standing upright with your feet shoulder-width apart and your arms at your sides.

2. Shift your weight onto your left foot and lift your right foot off the ground slightly, keeping the right leg straight and ready to move.

3. Slowly bend your left knee and lower your body down, hinging slightly at the hips while extending your right leg straight in front of you.

4. As you squat down on the left leg, lean forward and reach your right hand towards the heel of your left foot, maintaining balance and stability.

5. Continue lowering yourself until you touch your heel or reach as close as you can without losing form or balance. Ensure the left knee stays aligned with the left foot and does not push too far forward.

6. Pause briefly at the bottom of the movement, then push through your left heel to rise back up to the starting position, all while keeping the right leg off the ground.

7. Once you return to standing, either switch legs for the next repetition or complete all reps on one leg before switching to the other, depending on your routine.

8. Focus on keeping your core engaged and your back straight throughout the movement to provide stability and prevent injury.

9. Perform the desired number of reps and sets for each leg, ensuring rest between sets for optimal muscle recovery.

This is a challenging exercise that will test both your strength and balance. It's essential to pay attention to form and control to prevent any undue strain on the knee and to maintain balance. If you're a beginner, you may want to master the basic squat before attempting this single-leg variation.

---