Squat Kicks

1. Stand with your feet shoulder-width apart and your arms in front of you, bent at the elbow with hands clasped together.
2. Lower your body into a squat position by bending your knees and pushing your hips back. Keep your chest up and maintain a straight back.
3. Upon rising fully from the squat, kick your right leg forward, extending it in front of you. Keep the kicking leg straight.
4. After the kick, return to the squat position by bending your knees and pushing your hips back.
5. Upon rising fully from the squat, kick your left leg forward in a controlled manner.
6. Continue alternating between squats and forward kicks, maintaining a fluid and rhythmic motion.

1. Focus on maintaining proper squat form throughout the exercise. Keep your back straight, chest up, and knees in line with your toes.
2. Execute the kicking motion in a controlled manner to engage the muscles and improve balance.
3. Engage your core muscles to stabilize your spine and enhance overall balance.
4. Coordinate your breathing with the movements. Exhale as you kick, and inhale as you return to the squat.
5. Kick to a height that is comfortable for you. The focus is on the controlled movement and engagement of the lower body.

Easier

• If the full range of motion is challenging, reduce the depth of the squat or perform a modified kick with smaller leg movements.
• Perform the exercise at a slower pace, especially if you're a beginner or if you find it difficult to maintain control at a faster speed.
• Instead of a full kick, lift one leg to the front without extending it fully. Focus on controlled leg lifts from the squat position.
• If balance is a concern, hold onto a sturdy surface, such as a chair or countertop, while performing the exercise.
• Perform a seated version by sitting on a chair or bench and extending one leg forward at a time.

Harder

• Perform using ankle and/or wrist weights.