1. Starting Position:
- Stand with your feet shoulder-width apart.
- Keep your arms at your sides or clasped together in front of your chest.
- Maintain a straight back and engage your core muscles.
2. Squat Movement:
- Bend your knees and lower your hips back as if you are sitting in a chair.
- Keep your weight on your heels and your knees behind your toes.
- Lower yourself until your thighs are parallel to the ground, or as low as is comfortable for you.
- Hold the position for a moment.
3. Stand Up:
- Push through your heels and return to the starting position, standing tall.
4. Lunge Movement:
- Step forward with your right foot and lower your body into a lunge.
- Make sure your right knee is directly above your ankle and not extending over your toes.
- Your left knee should lower toward the ground but avoid letting it touch.
5. Return to Start:
- Push off your right foot and return to the starting position.
6. Alternate Legs:
- Repeat the lunge on your left leg by stepping forward, lowering into a lunge, and returning to the starting position.
7. Repetitions:
- Continue alternating between the squat and lunges for 8-12 repetitions on each side, based on your fitness level.
8. Breathing:
- Inhale as you lower into the squat and lunges and exhale as you return to the starting position.
9. Cool Down:
- Finish by stretching your legs and hips to relax the muscles used during the exercise.
