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This exercise is designed to improve hamstring and hip strength while also improving hamstring flexibility, core control, and balance.

Instructions:

1. Begin standing with a dumbbell in each hand.
2. Balance on one foot with the knee slightly unlocked.
3. Hinge at the hip with your opposite leg extending behind, and your core strong.
4. Try to reach parallel with your body and back leg.
5. Return to standing using the hamstring and glutes.