Alternating Squat to Hip Extension

Squat and Alternating Hip Extension Instructions

Objective: This exercise targets the legs and glutes while improving balance and stability.

Equipment: No equipment is needed.

Positioning:
1. Stand with your feet shoulder-width apart and your toes pointing slightly outward.
2. Keep your chest up and your shoulders rolled back.
3. Engage your core by tightening your abdominal muscles.

Movement:
1. Lower your body into a squat by bending your knees and pushing your hips back as if sitting in a chair.
- Ensure your knees remain behind your toes.
- Go down until your thighs are at least parallel to the ground.
2. Hold the squat position for a moment.
3. From the squat position, gradually rise back to standing.
4. As you stand, lift one leg straight back behind you, keeping it straight and your toes pointed.
5. Hold this position briefly, then return that leg back to the ground.
6. Repeat the squat and alternate by lifting the other leg behind you.
7. Continue alternating legs with each repetition.

Repetitions: Aim for 10-15 repetitions on each leg to start, and gradually increase as you get stronger.

Tips:
- Keep your movements slow and controlled to maintain balance.
- If you struggle with balance, consider doing this exercise near a wall or stable surface for support.
- Ensure proper form to prevent strain or injury; maintain a neutral spine throughout the exercise.