Do what the romanians do… single leg romanian deadlift

This exercise is great for strengthening your posterior chain (hamstrings and glutes). It may look simple but to do it right takes a lot of practice.

First stand on one leg with your knee slightly bent (about 15/20 degrees). The bend in the knee should remain the same throughout the movement. You need to hold the weight in the opposite hand of your supporting leg. It’s easier to maintain form as each side of the body counteracts rotational forces.

Start by bending at your hips and extending your free leg behind you, at the same time lowering your chest until it's parallel to the floor. It's important to sit back and try to touch the wall behind you. Imagine you’re being pulled backwards by a rope attached around your waist. By doing this you will achieve a greater stretch in your hamstring (supporting leg). If you just tip forwards you will feel the weight transfer to your toes.

Briefly pause at the bottom and then return to an upright stance. Drive through your heel pushing your hips forward and squeezing your glutes.

You need to be aware of your spinal alignment throughout the movement. Avoid hyperextending your neck by focusing your eyes about 10ft in front of you. Also do not round the upper back and loose connection in your lats. It's helpful to have a mental image of squeezing an orange for juice with your armpit.

One final thing to look out for is twisting of the shoulders and hips. Keep everything square and your toes pointed down towards the ground for maximum efficiency.