Stand and hold the bar with a pronated grip, at arm's length. Feet are shoulder-width apart. Bend your knees, picking up the other leg behind you. Try to keep it off the floor for the entire set of reps. Make sure to keep the knee slightly bent and once again, push your hips backward, looking up, shoulders back and lower back arched. Complete all prescribed reps and then switch to the other leg. When using a single dumbbell, hold it in the opposite hand of the leg that is working. Attempt to reach down and touch the dumbbell to the foot. You will raise the back leg to help counterbalance. This exercise also requires more balance. This exercise can be performed with a barbell, two dumbbells, or one dumbbell.
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