Stand upright with closed legs (feet together), arms pointing diagonally backwards and downwards. Bend your knees to approximately a right angle at the knee joints (buttocks at about knee height) and at the same time move your arms forwards (pointing diagonally downwards at the front). Then straighten your legs back to the starting position and move your arms behind your body again.
Attention:
Push your buttocks backwards, not your knees forwards. Keep your back straight at all times (keep your torso tensed), distribute your weight over your entire foot, keep your knees together during the exercise.
Lighten:
Do not lower your buttocks too low (greater angle in the knees); more support from the arms (momentum).
Harden:
Arms supported on the hips or crossed behind the head; hold additional weight (on the shoulders or with hanging arms in the hands).
