HOW: While standing, place the end of a long foam roller on top of your foot. With the hand on the same side press down on the other end of the foam roller. While balancing on the leg without the roller and keeping your back straight, hinge forward at the hips and maintain holding the roller on your foot making that foot come up behind you. Return to the starting position after you have hinged as far as you can go. Try to push your foot back in a straight line.
FEEL: You should feel your hamstring muscles working in the balancing leg and your glute and low back muscles working as you hinge forward and come up.
COMPENSATION: Keep your back straight. Keep pressure on the roller with your hand the whole time.