Stand with your feet shoulder-width apart, arms hanging, supported on your hips, bent at an angle or in front of you at chest height, stretch an elasticated band between your legs (place the band around your thighs slightly above your knees). Bend your knees (pushing outwards at the same time) until you have a right angle in the knee joints (buttocks approximately at knee height) and stretch back to the starting position.
Attention:
Move your buttocks backwards, not your knees forwards. Keep your knees behind your toes. Keep your back straight at all times (tense your core), 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:
Choose a rubber band with less resistance; do not lower your buttocks too low (greater angle in the knees).
Harden:
Choose a rubber band with greater resistance; hold additional weight (on your shoulders, in front of you or with hanging arms in your hands); unstable support.
