Equipment:
–Kettlebell (preferred) or dumbbell.
–Sturdy waist-height support (rack rail, post, countertop edge).
–Angled surface behind the body (e.g., a bumper plate set on an incline) to press the back foot/ankle against and slightly elevate the body for a deeper stretch.

Setup
–Position a stable support at about waist height to hold lightly for balance.
–Stand on the working leg facing forward. Hold the kettlebell/dumbbell in the hand opposite the working leg (or between the legs if preferred).
–Slide the non-working leg behind the body so the shin/foot can track back under the torso.
–The back foot may slide on its side across the floor, or stay lightly hovering if the client can control it.
–Using an angled surface, place the back foot/ankle against it so it can press as needed.

Execution
–Inhale and begin the descent: sit the hips back and down over the working leg.
–Allow the back leg to slide behind while keeping the torso controlled and the working knee tracking in line with the toes.
–Descend into a deep position as mobility allows to feel a strong stretch through the glutes/hip.
–At the bottom:
Option A : set the weight on the floor briefly to unload, maintain the stretch, and stabilize.
Option B: keep the weight hovering off the floor the whole time

Cues:
“Stay tall through the spine; ribs down.”
“Knee tracks with the toes—don’t let it cave in.”
“Drive the whole foot into the floor (tripod: big toe, little toe, heel).”
“Control the bottom—don’t drop into it.”
“Use the support for balance, not to pull yourself up.”