Squat to Forward Step

Instructions

1. Stand with your feet about hip-width apart.

2. Lower into a squat by bending your knees and hips.

3. Keep your weight balanced through both feet.

4. From the squat, begin to rise slightly.

5. Step one foot forward into a lunging-style step.

6. Bend both knees as you shift into that forward step.

7. Keep your front foot flat on the floor.

8. Control the position briefly at the bottom of the lunge.

9. Push through your front foot to step back.

10. Return to the starting stance.

11. Repeat, alternating legs.

Common Compensations

• Do not let your knees cave inward.

• Do not let your chest collapse forward.

• Do not take such a short step that the front knee jams forward.

• Do not slam into the forward step.

• Do not rush the transition.

Extra Info

• You should feel your quads, glutes, and legs working.

• You should feel like you are controlling both the squat and the forward step.

• You should not feel sharp pain in the knees, hips, or back.