Stand shoulder-width apart, assault rifle at hip height with arms outstretched, bend the knees to approximately a right angle at the knee joints (buttocks approximately at knee height), at the same time bring the assault rifle to the front with arms outstretched, when stretching the legs back to the starting position bring the weapon back to the hips.
Attention:
The weapon remains pointed parallel to the ground at all times. Move your buttocks backwards, not your knees forwards. Keep your knees behind your toes. Keep your back straight at all times (tense your torso), distribute your weight over your entire foot, push your knees outwards (do not tilt them inwards). A support for the heels makes the exercise easier.
Lighten:
Do not lower your buttocks too low (greater angle in the knees).
Harden:
Stable support.
Variant:
Assault rifle with outstretched arms only in forward/upright position; assault rifle on the shoulders; hold assault rifle at chest height in the bend of the knee and bring it over the head during the stretch in the upright position.
