HOW: Begin this exercise by balancing one leg on a foam pad. Next focus on hinging primarily at the hips. This is achieved by bringing your torso forward and pushing your butt back. Kicking out the back leg may make it easier for you to counterbalance your trunk forward. Lower yourself as far as comfortable, then pull yourself upright by using the muscles in the back of the leg. Squeeze your butt once you are upright to ensure that you stand fully erect. This exercise required a lot of stability, make sure you are staying engaged with the foot muscles. Make sure your hip, knee, and ankle are in alignment, this may be easier if you are looking in the mirror.
FEEL: You will the muscles in the back of the leg work with this exercise. As you hinge over you will feel a pull in the hamstrings.
COMPENSATION: Avoiding rounding the back as you lean your torso forward. Movement should primarily be at the hips. Don’t allow the knee to go forward past your toes with this exercise. Also, avoid your knee caving inward, make sure to keep your ankle, knee, and hip in alignment. One other common compensation is rotating your body open towards the leg that is kicking back, keep your chest facing the floor with this exercise.