Stand on one leg with your arms reached out in front of you holding onto a weight. The lighter the weight the less counterbalance it provides. Sit your hips back and bend the knee of the leg on the floor. Make sure your other leg (the lifted one) stays straight out in front of you. Aim to sit your hamstring onto your calf. Push into the ground to stand back up into your starting position and repeat.

Glutes, Quads, Adductors, Ankle

Squat, Single Leg