1. Start with Setup:
Stand tall with feet hip-width apart. Hold a kettlebell in one hand. For this example, let's start with the kettlebell in the right hand.
2. Position the Kettlebell:
Allow the kettlebell to hang at arm's length in front of you.
3. Shift Your Weight:
Shift your weight onto the leg opposite the kettlebell (in this example, your left leg).
4. Begin the Movement:
Begin by hinging at your hips, pushing them back, and slightly bending your standing knee. Your back should be straight and your core engaged.
5. Lower the Kettlebell:
As you hinge forward, let the kettlebell lower toward the ground. Simultaneously, lift your right leg straight out behind you. Aim to keep your hips square to the ground and avoid rotating them outward.
6. Parallel Position:
Continue lowering the kettlebell until your body (torso and lifted leg) is nearly parallel to the ground, or as far as your flexibility and balance allow. Your torso and the raised leg should form a straight line.
7. Engage Core and Glutes:
Keep your core braced and ensure that the movement is controlled. The standing leg should be slightly bent at the knee, but stable.
8. Return to Starting Position:
Push through the heel of your standing leg, engage your glutes and hamstrings, and return to the upright position while lowering your lifted leg.
9. Repeat:
Perform the desired number of reps on one side, then switch the kettlebell to the other hand and repeat on the other leg.
