Step 1: Secure a resistance band to a stable rack or object at floor level and attach the other end to one ankle.
Step 2: Stand with feet shoulder-width apart, facing the rack. Step back enough to create tension in the band.
Step 3: Stabilize yourself by reaching out and holding onto the rack with both hands.
Step 4: Bend slightly at the knees and hinge from your hips to lean forward, maintaining a straight back.
Step 5: Keeping your supporting leg slightly bent, extend the banded leg straight back without arching your lower back. Focus on using your glutes and hamstrings to perform the movement.
Step 6: Squeeze your glute at the top of the movement and then slowly lower the leg back to the starting position while still keeping tension on the band.
Step 7: Perform the desired number of reps on one leg before switching to the other leg.
Note: Keep the movements controlled, and avoid jerky motions. Ensure that your core is engaged and your back remains straight throughout the exercise to avoid lower back strain.
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