This exercise will be difficult to perform if you don’t arch your back, spread your chest and move at the hip. “We really want to function around the torso, especially the hips, which is what a lot of our core exercises require—more movement at the hip and less at the knee,” Radcliffe says.

Progression One: No balance, bent leg

• Stand on right foot with right arm holding on to rail or wall
• Bend left leg so foot moves back
• Keeping right foot flat on ground and right knee behind toes, squat down and lower hips until left knee gently touches ground
• Return to standing position
• Repeat for 5-10 reps on each leg

Progression Two: Balance, bent leg

• Same as progression one, but don’t hold onto wall or rail

Progression Three: Balance, extended leg

• Stand on right foot with left leg extended out front
• Hold arms out front at chest level
• Keeping right foot flat on ground and right knee over toes, squat and lower hips until right thigh descends below knee level
• Return to standing position
• Repeat for 5-10 reps on each leg

Coaching Point: You can hold your arms out front or even grab the toe of the leg out front. This will help you keep your posture.