A dynamic flexibility and mobility exercise that improves hip mobility and lower body strength through deep squatting movements with lateral weight shifting.
Stand with feet wide apart, toes pointed slightly outward. Shift your weight to one side while keeping the opposite leg straight. Lower into a deep squat on the weighted side, keeping your chest up and knees aligned with toes. Return to center and repeat on the opposite side.
Begin standing with feet wide apart, toes pointed slightly outward, and core engaged.
Return to the center position with both legs straight, maintaining balance and control.
Keep your chest up, shift weight laterally, maintain balance, control the movement
Losing balance, not maintaining proper form, rushing the movement, poor hip mobility
Add weight, increase range of motion, perform with resistance bands, or add more repetitions.
Reduce range of motion, perform partial squats, or use support for balance.
Stop if you experience pain in the knees, hips, or lower back. Maintain proper form to avoid injury. This exercise requires good hip mobility.