Squat to Leg Extension

1. Starting Position:
- Stand with your feet shoulder-width apart.
- Keep your arms at your side or in front of you for balance.

2. Squatting Down:
- Begin to sit back as if you are lowering into a chair.
- Bend your knees and push your hips back, keeping your chest lifted and your back straight.
- Lower yourself until your thighs are parallel to the ground or as low as comfortable, making sure your knees do not extend past your toes.

3. Transition to Leg Extension:
- From the squat position, shift your weight slightly forward.
- Raise one leg straight behind you while keeping your supporting leg bent.
- Engage your glutes and hold the position for a moment.

4. Returning to Squat:
- Lower your leg back down and return to the squat position.
- Keep your movements controlled and focus on maintaining good form.

5. Repeat:
- Alternate legs and perform the exercise for the desired number of repetitions (usually 10-15 per leg).
- Focus on your breathing, exhaling as you extend your leg and inhaling as you squat down.

6. Cool Down:
- After completing your reps, take a moment to stand up straight and stretch out your legs to prevent stiffness.