Side-Squat & Leg Lift

1. Stand with your feet approximately shoulder-width apart, toes pointing forward or slightly outwards.

2. Bring your hands together at chest level to help maintain balance. This will be your starting position.

3. Bend your knees and lower your hips as if you were going to sit in a chair, keeping your weight on your heels and your knees tracking over your toes. Ensure your back remains straight and your chest lifted.

4. Push through your heels to return to the starting position, but as you straighten your legs, shift your weight to one foot.

5. As you are nearing full extension, lift the opposite leg out to the side, keeping it straight, to perform the side leg lift. Engage your glutes and abductors while doing so.

6. Lower the lifted leg back to the ground, shifting your weight back to both feet, returning to the starting position.

7. Perform another squat, and on the next standing phase, lift the other leg sideways.

8. Continue alternating the leg lifts with each squat.

9. Maintain form throughout the exercise, and control the movements, especially the side lift, to ensure the muscles are engaged properly.

Repetitions and sets can vary depending on your fitness level and goals. It's generally recommended to start with lower reps and sets, focusing on form, and then gradually increasing the intensity as you become more comfortable with the exercise.

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