Single-Leg Deadlift with Knee Lift

1. Stand on one leg, with the other leg slightly bent behind you. Keep your back straight and arms at your sides.

2. Bend forward at the hip, extending your free leg straight behind you for balance. Simultaneously, reach your arms forward.

3. Lower your torso until you're parallel to the floor, or as low as you can go without rounding your back. Your arms should hang naturally, and you should maintain a slight bend in your standing leg.

4. Reverse the motion by extending through the hip of your standing leg to return to the upright position. As you come up, bring your rear leg forward and lift your knee towards your chest.

5. Balance on your standing leg with the knee lifted for a second before returning to the starting position.

6. Repeat the movement for the desired number of repetitions and then switch to the other leg.

Note: Keep your hips square to the floor during the deadlift to engage the proper muscles and ensure balance. Engage your core throughout the exercise to stabilize your spine. Perform the exercise in a controlled manner to maintain balance and tension on the working muscles. Avoid rounding your back as you bend forward; keep your spine in a neutral position.

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