Stand upright on one leg (right), the other leg (left) is supported with the instep of the foot on the heel of the standing leg (slightly bent), the arms point downwards diagonally behind. Bend your knees to approximately a right angle at the knee joints (buttocks at about knee height) and at the same time bring your arms forwards (pointing diagonally downwards at the front). Then bring 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 (tense your core), distribute your weight over your entire foot.
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 folded behind the head; additional weight (on the shoulders, or hold in the hands with hanging arms).
