1. Stand with your feet hip-width apart, knees slightly bent, and your arms resting by your sides.
2. Engage your core and keep your back straight throughout the movement.
3. Shift your weight onto one leg, and with a slight bend in your supporting knee, begin to hinge at the hips by pushing your butt back.
4. As you hinge forward, lift your opposite leg straight behind you, keeping it in line with your torso. Your chest will lower towards the floor while your rear leg lifts.
5. Keep hinging until your upper body is nearly parallel to the floor, or as low as flexibility allows without rounding your back. Your arms can come forward for balance.
6. Pause at the bottom of the movement, then squeeze your glutes and hamstrings to reverse the motion, bringing your body back to the upright position.
7. Try to keep the movement controlled, avoiding any jerky movements.
8. Perform the desired number of reps on one leg, then switch to the other leg and repeat.
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