SQUAT + ALTERNATING LEG LIFT

Squat + Alternating Leg Lift is a compound exercise that targets multiple muscle groups, including the lower body and core. Here's a description of how to perform this exercise:

1. Starting position: Stand straight with your feet shoulder-width apart, toes pointing slightly outward. Keep your core engaged and your back straight throughout the exercise.
2. Squat: Begin by bending your knees and lowering your hips down as if you are sitting back into a chair. Keep your weight on your heels and maintain a neutral spine. Lower yourself until your thighs are parallel to the ground or as low as you comfortably can.
3. Leg Lift: As you stand up from the squat position, lift your left leg straight out to the side, keeping it parallel to the ground. Engage your glutes and outer thigh muscles to perform the lift. Keep your core stable and maintain balance.
4. Return to squat position: Lower your left leg back down to the ground and immediately go into another squat. This completes one repetition.
5. Repeat on the other side: As you stand up from the squat position this time, lift your right leg straight out to the side, parallel to the ground. Again, engage the glutes and outer thigh muscles to perform the lift.
6. Continue alternating: Repeat the sequence by alternating between squats and alternating leg lifts. Aim for a smooth and controlled motion, maintaining good form throughout the exercise.
7. Sets and repetitions: Start with 2-3 sets of 10-12 repetitions on each leg. As you become more comfortable, you can increase the intensity by adding more sets or repetitions.

Tips:
- Focus on maintaining proper form throughout the exercise. Keep your knees aligned with your toes during squats and avoid excessive forward leaning.
- Engage your core muscles to stabilize your body during the leg lifts.
- If you're new to this exercise, start with bodyweight squats and gradually add weights, such as dumbbells, for additional resistance.
- Breathe naturally throughout the exercise, inhaling during the descent and exhaling during the ascent.

Note: It's always a good idea to consult with a healthcare professional or a certified fitness trainer before starting any new exercise regimen, especially if you have any pre-existing medical conditions or injuries.