Start on all fours with your knees directly under your hips and your hands under your shoulders.
Keep your belly drawn in, shoulders back and down, and your spine in a long line. Place a light (3- to 8-pound) dumbbell in the crook of your left knee. (May be done with our without weights.)
Use the power of your right glute to balance and the power of your left glute to lift up your leg.
Flex your foot and raise your knee up a little higher than your hips. Maintain your balance by distributing your body weight equally over both hands and your lowered knee.