Stand on one leg and hold the other foot behind you with the same side hand. Lower until the trailing knee touches the floor, then stand back up without releasing the foot or reaching for support.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
3 to 5 singles per leg, only once the hand assisted version feels easy.
Pad the floor, since landing the rear knee hard hurts. Avoid it with a kneecap problem or a stiff quadriceps that pulls you off balance.
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.