Stand on one leg, position your arms together in front of you. Bend your standing leg slightly, push hips backwards, and prepare to lower your torso towards the ground. This is your starting position.
Lower your torso towards the ground as your rear leg lifts behind you. Push your chest out, only lowering as far as you can without rounding your back. Pause and hold for a required amount of time. Then reverse the movement, and squeeze your glutes at the starting position.