Stand tall on one leg, holding a weight plate near your trunk in front of you with bent arms.
Lean forward with your trunk bending forward from the hip with the knee of the standing leg slightly bent. Keep your spine in neutral position and straighten the other leg backwards (into straight line with your body). Simultaneously lower the weight towards the floor to straight arms. Use your hamstrings and buttock muscles to return to the starting position while maintaining the straight line of the rear leg and trunk. From single-leg standing position continue by pressing the weight up to straight arms into an overhead position, rise onto your toes and lift knee high. Find your balance and then return to the starting position.
While you do so, maintain the straight line of the rear leg and trunk.
