From the deep squat position, shift the weight of your upper body forwards so that you can bring your outstretched arms to the floor. From this position, lift one foot and one arm crosswise off the floor. Bring the foot under the body to the other side and stretch the leg out to the side (including rotation of the upper body - chest and leg point in the same direction). At the same time, wrap your arm and place your hand on your chest. The weight is then distributed on one foot and on the arm supported on the floor. Reverse the sequence of movements to return to the starting position and perform the exercise on the other side. Return to the deep squat position and finally straighten your legs to stand upright.
Caution:
Do not lower your buttocks or the leg stretched out to the side to the floor, but still keep them as low as possible. Actively push the shoulder of the supporting arm backwards and hold it in place so that the shoulder joint is protected/relieved.
Lighten the load:
Support your arms on a raised surface (e.g. bench or large stone).
