Narrow-To-Wide Squats

1. Begin standing with your feet close together, toes pointing forward.
2. Lower your body into a squat by bending your knees and pushing your hips back. Keep your chest lifted, and engage your core.
3. Push through your heels to rise back up to the starting position.
4. Step your feet wider than hip-width apart, with toes pointed slightly outward.
5. Lower your body into a squat, ensuring your knees track over your toes and your hips move back.
6. Push through your heels to rise back up to the starting position.
7. Continue alternating between narrow squats and wide squats for the desired number of repetitions.

1. Perform the squats with controlled movements to engage the targeted muscles effectively.
2. Keep your back straight, chest lifted, and knees in line with your toes to maintain proper form.
3. Engage your core muscles throughout the exercise to stabilize your spine.
4. Distribute your weight evenly on both feet and press through your heels as you rise from the squat.
5. Inhale as you lower into the squat, and exhale as you rise back up.

Easier

• If you're a beginner or have mobility concerns, perform shallow squats, gradually increasing the depth as your strength improves.
• Hold onto a chair or use a wall for support while performing the squats to improve balance.
• Slow down the pace of the squats to focus on form and muscle engagement.

Harder

• To increase the intensity, hold onto dumbbells or kettlebells while performing the squats.