Lying on back, take single weight in two hands and reach from overhead towards the knees and back.
Kettlebells are King
Legs wide, reach arms towards one foot, allowing knee to bend (if hamstrings tight), keeping arm straight reach arm out in arc and up and overhead on opposite side.
Once bodyweight lunges are mastered then add weight, one held at the middle on one hanging in each hand. A further/alternative progression is walking lunges, with or without weight.
Standing tall holding kettlebell, swing it up to head height and as it swings down go into a slight squat. This exercise works the whole posterior chain – back, glutes and all of the legs.
Squat position, weights at shoulder. As rise from squat, push weights overhead.
On one leg, neutral spine and knees soft. Fold at hips, lowering torso as other leg elevates and reach weights to floor, rise to start and repeat before switching sides.