The Dipping Bird, aka single leg dead lift, is a good exercise for the glutes and hamstrings. It can be performed even if you have knee issues. It is a single leg exercise so it also uses the core muscles for stability.
Shift your weight onto one leg. Keep good alignment: the ear, shoulder, hip and ankle should remain in a straight line throughout this exercise. Perform a hip hinge over the standing leg, maintaining good alignment. Your torso and moving leg should move as a single unit. Make sure you are hinging from the standing hip while keeping the back neutral. Do not flex or round your back.
Hinge as far forward as you can while staying in alignment. If you have tight hamstrings you may not be able to hinge very much. This is OK. Alignment is more important than forcing the forward bend. Keep your hips parallel to the ground as you hinge over the standing leg. Do not let your hip turn up toward the ceiling.
The knee of the standing leg should be soft, i.e. should be slightly bent and not locked. Keep your weight evenly distributed on the foot of the standing leg. Do not grip with your toes.
If you are unsure of your form, check yourself in a mirror or have someone take a photo of you. A picture is worth a thousand words.
Always learn body weight exercises without using any weights. Once you are stable and the exercise becomes easy, you can add a dumbbell or kettle bell to either hand for added resistance
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