1. Starting Position:
- Stand with your feet wider than shoulder-width apart.
- Turn your toes outward at a 45-degree angle.
- Keep your chest lifted and engage your core muscles.
- Place your hands together in front of your chest or on your hips for balance.
2. Execution:
- Inhale as you lower your body into a squat by bending your knees and pushing your hips back. Ensure your knees track over your toes and do not extend past them.
- Lower yourself until your thighs are parallel to the ground or as low as comfortable.
- As you reach the lowest point of the squat, raise your heels off the ground so you are balancing on the balls of your feet.
3. Final Position:
- Hold the squat and heel raise position for a moment, feeling the stretch in your inner thighs and the engagement of your calf muscles.
4. Return to Start:
- Exhale and press through your heels to stand back up, lowering your heels to the ground as you rise.
- Return to the starting position with your feet shoulder-width apart and your toes pointed forward.
5. Repetitions:
- Repeat for 10-15 repetitions, ensuring to maintain proper form throughout the exercise.
Tips:
- Keep your back straight and avoid leaning forward during the squat.
- Engage your core to maintain balance and stability.
- If needed, perform the exercise near a wall or sturdy surface for support.
