Starting Position: Stand with your feet hip width apart. The right foot should be slightly forward with the heel of the right foot lined up with the toes of the left foot. Your body weight should be over the right foot. Only the toes of the left foot should be touching the floor to help with balance and stabilization throughout the exercise. Gently engage your abdominal / core muscles to stabilize your spine. Pull your shoulder blades down and back. Keep these engagements throughout the exercise.
Downward Movement: With your weight balanced on the right foot and the toes of the left foot still on the floor, slowly begin to bend forward at the hips. Keep the abdominals braced. Do not allow the torso to shift or rotate. Keep your back flat and head aligned with your spine.
Keep the abdominals braced and the spine elongated. Push your weight back into your right hip while allowing the right knee to bend. Your arms may be at your side (as pictured) or held front of your body as a counter-balance. As you are lowering yourself, keep your weight into the standing (supporting) foot. Try to keep your pelvis level throughout the exercise. Do not allow your hips to shift or rotate.
Upward Movement: Keep your bodyweight in your right side, exhale and slowly push the right foot into the ground to straighten hip and knee and return to start position. The core should be bracing through the entire movement to support the spine; keep the hips level and control balance.
Perform a prescribed number of repetitions. Change sides and complete another set of repetitions on the other leg.
Exercise Variation: As this technique is mastered, the exercise intensity can be progressed by (1) lifting the supporting leg off of the floor. This increases the need for balance and stabilization within the body; (2) adding more resistance by holding a dumbbell in one hand or a medicine ball in both hands; (3) bending over and / or lowering the hips closer to the ground increasing your knee bend; and (4) standing on unstable surfaces (e.g., Airex pad).
Keep the stance foot flat on the floor during the entire range-of-motion of the movement; to emphasize the glutes, push your weight back into your hip during the lowering phase.