Squat to Leg Extension & Torso Twist

Squat to Leg Extension and Torso Twist

1. Starting Position:

   • Stand with your feet shoulder-width apart and your toes slightly turned out.

   • Keep your arms relaxed at your sides.

2. Squat Down:

   • Lower your body into a squat by bending your knees and pushing your hips back, as if you are sitting in an imaginary chair.

   • Keep your back straight and chest lifted. Make sure your knees do not go past your toes. Your thighs should be parallel to the ground if possible.

3. Leg Extension:

   • From the squat position, shift your weight to your right leg and extend the left leg straight out in front of you.

   • Keep your foot flexed and hold the position for a moment.

4. Torso Twist:

   • While holding the left leg extended, twist your torso to the left, bringing your right elbow towards your left knee.

   • Hold the twist for a brief moment, engaging your core.

5. Return to Starting Position:

   • Slowly return to the squat position by bending your right knee and lowering your left leg back to the floor.

   • Transition back to the starting standing position.

6. Repeat:

   • Perform the same steps on the opposite side: squat down, extend the right leg, and twist your torso to the right.

   • Continue alternating sides for the desired number of repetitions.

Tips:

• Keep breathing throughout the exercise. Inhale as you squat down and exhale during the leg extension and twist.

• Focus on maintaining balance and control, particularly during the leg extension and torso twist.

• Start with a small number of repetitions (e.g., 5-10 per side) and increase gradually as you become more comfortable with the movement.