1. Place a Bosu ball on the floor with the flat side down.
2. Stand on the Bosu ball with one foot in the center, ensuring that you're balanced.
3. Find your balance and stand tall with your hands on your hips or held out in front of you for additional balance.
4. Engage your core and keep your back straight throughout the movement.
5. Slowly hinge at the hips and lean your torso forward while extending your free leg straight behind you. Your body should form a T shape, and your standing knee should be slightly bent.
6. Lower your torso as far as your flexibility allows without rounding your back. You should feel a stretch in the hamstrings of the standing leg.
7. Pause briefly at the bottom of the movement.
8. Return to the upright position by engaging your glutes and hamstrings, bringing your torso and leg back to the starting position.
9. Perform the desired number of repetitions before switching legs.
Remember to maintain a slow and controlled movement and to breathe regularly. Beginners may need to practice without the Bosu ball initially to build balance and coordination. It's vital to keep the core engaged and avoid arching the lower back during the exercise.
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