1. Stand on one foot. Squeeze the glute of the nongrounded leg to loc it into position as it travels back.
2. Making sure the rear leg stays in line with the torso, bend over at the waist while shifting the weight back and looking down to prevent cervical hyperextension. Keep the chest up.
3. Keeping a strong low-back arch, descend until your hamstring range of motion runs out. Reverse the motion back to starting position. Perform all the repetitions on the weaker leg first and then switch and repeat with the stronger leg.
Primary: Hamstring (biceps femoris, semitendinosus, semimembranosus)
Secondary: Erictor spinae (spinalis, longissimus, iliocostalis), gluteus maximus