A unilateral lower body exercise that targets the hamstrings and glutes while challenging balance and stability through a hip hinge movement on one leg.
Stand on one leg with a slight bend in the knee. Hinge at the hips, lowering your torso toward the ground while extending the opposite leg straight back. Keep your back flat and core engaged. Return to the starting position by driving your hips forward and bringing the extended leg back down.
Begin standing on one leg with the other leg slightly lifted behind you, arms at your sides, and core engaged.
Return to the starting position on one leg, maintaining balance and control throughout the movement.
Keep your back flat, hinge at the hips, maintain balance, engage your core
Rounding the back, losing balance, not maintaining proper form, rushing the movement
Add weights, increase range of motion, perform on unstable surface, or add more repetitions.
Use support for balance, perform partial deadlifts, or start with regular deadlifts to build strength.
Stop if you experience pain in the lower back, knees, or hips. Maintain proper form to avoid injury. This exercise requires good balance and stability.