Stand on one leg with the other extended in front. Squat all the way down until the back of your thigh meets your calf, then stand back up without touching the free foot down. Arms reach forward to balance.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
3 to 5 singles per leg, sitting to a box or holding a strap, then removing the help gradually.
Leave it alone if your knees hurt at end range. Build the range first rather than forcing the bottom position.
Sources support the educational description; they do not establish that this exercise is suitable for you.
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No variation is labeled clinically validated.