Non-weighted version using right arm and left leg
Some people find it easier to balance at first if holding two small weights in their hands. Or you may hold one weight in both hands. Understand the pattern of movement and feel the targeting in your glutes on the standing leg before trying this exercise with heavier weights.
Stand on your left leg with your right knee slightly bent. Set your core and keep your head in a neutral position with your gaze forward as you hinge forward keeping your back flat. As your chest lowers toward the ground your right leg will extend out behind you. Your arms with the weights will naturally hang down toward the ground. Using your glute on that left leg, slowly raise back to the starting position. Without putting your foot down, maintain balance and repeat the motion for the number assigned. Switch sides.
Targeting balance and strength
Either version is both a balance challenge, a hamstring stretch and a glute exercise. Move slowly and in control and only go as far forward as will be allowed with your range of movement. Everyone is different! Try bending your standing leg just a bit for better range of motion and to avoid locking the knee. Remember to keep your back flat and your core engaged and work to feel your glute working to move your body back to upright.
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