1. Stand upright with feet together and arms by your sides.
2. Shift your weight onto one leg, maintaining a slight bend in the knee.
3. Begin the movement by hinging at the hip of your standing leg, and simultaneously raise the other leg straight behind you for balance.
4. Lower your torso towards the ground while keeping your back straight and the raised leg straight and in line with your body. Both hips should remain parallel to the ground.
5. Lower until your torso is parallel to the ground, or to a depth that can be managed without rounding your back.
6. Keep your arms extended towards the ground in front of you, mirroring the line of the body. This will be the bottom position of the exercise.
7. Pause briefly at the bottom position and then reverse the movement by driving through the heel of your standing leg, extending the hip, and returning to the upright starting position. Your arms will return to your sides naturally as you stand up.
8. Perform the desired number of repetitions and then switch to the other leg.
Tips: - Maintain a slow and controlled movement throughout the exercise. - Keep your core engaged to assist with balance and protect your lower back. - Focus on a point on the ground in front of you to help maintain balance. - If balancing is a challenge, perform the exercise next to a wall or a sturdy object to lightly hold on to for support.
---
