Dumbbell Staggered Waiters Bow

Set up a bar at mid way up your quad. Place the working leg against the bar. Place one foot behind. You should only be on your toes on that back foot. Your front foot should be planted flat the entire time. Bend your back knee and push your hips back. Look for a stretch in your front hamstring. When you feel the stretch, push your hips forward again until you're back in a standing position.