1 - Stand upright on one leg, bend the knee of your non-working leg behind you, and grasp your ankle or foot with the same-side hand, pulling it toward your glutes.
2 - Extend your free arm forward for balance and engage your core throughout the movement.
3 - Begin to lower your body by bending the standing leg, driving your hips back slightly while keeping your chest tall and your torso as upright as possible.
4 - Continue descending in a controlled manner until your back knee lightly touches or hovers just above the ground beside your standing foot.
5 - Pause briefly at the bottom position, ensuring your front knee tracks over your toes and does not cave inward.
6 - Drive through the heel of your standing foot to push yourself back up to the starting position, maintaining full control throughout the ascent.
7 - Complete all reps on one leg before switching to the other side.
