Lift the weight at chest height close to the body. Stand on one leg and lift the other leg so hip and knee joints bend to about 90 degrees.
Lean forwards from the hip and knee into a single leg deadlift lowering the weight in front of your chest as you move. Only go as far as you can with a straight back and hips parallel to the floor. Focus on the back of the thighs, the seat, the back and the shoulder area in this position.
Return to a single leg stand by activating the back of the thigh and lift the weight overhead. Finish by lifting the heel off the floor and raise up onto your toes.
Return to the start and repeat as directed on the same side.
