1. Begin by standing upright with a barbell in front of you and feet hip-width apart. Ensure the barbell has an appropriate weight loaded for your strength level.
2. Shift your weight onto one leg, keeping a slight bend in the knee for stability.
3. Hinge at the hips and lower the barbell towards the ground, keeping your back straight and the bar close to your standing leg. Simultaneously extend your opposite leg straight behind you for balance.
4. Lower the barbell until you feel a stretch in the hamstrings of the supporting leg, ensuring your back remains flat and you maintain balance.
5. Drive through the heel of the supporting leg to reverse the movement, bringing the barbell back up to the starting position while lowering the extended leg back down.
6. Keep your movements controlled and steady, focusing on the muscle contraction and maintaining balance throughout the exercise.
7. Perform the desired number of repetitions on one leg before switching to the other leg.
8. Rest as needed between sets.
Safety Tips: Maintain control of the barbell at all times. Keep your core engaged to help with balance and support for the lower back. Do not round your back as this can lead to injury. If you are new to this exercise, start with a lighter weight to master the form and balance required. If you are unable to maintain balance, perform the exercise next to a rack or another support to help stabilize yourself. As this is an advanced exercise, consider working with a spotter or personal trainer to ensure proper technique.
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