Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
Begin the movement by flexing your knees and hips, sitting back with your hips.
Continue down to full depth if you are able, and reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.
When squat is completed, perform a single rep of reverse lunge. Step backward, landing softly on the ball of your back foot, and bending your knees.
At the bottom position the front shin should be close to vertical, knee stacked over the ankle, and keep a tall posture, open chest, spine neutral. Maintain tension throughout, don’t drop the back knee.
Pause, glutes and hamstrings engaged, before pushing your front foot through the floor and driving back up.