Stand shoulder-width apart, arms bent and hands locked behind your head (elbows pointing to the side), bend and raise one leg and simultaneously rotate the upper body to move the elbow crosswise to the raised knee (upper body remains upright). Return to the starting position and perform the exercise with the other arm and leg. Then bend your knees until you have a right angle in the knee joints (buttocks approximately at knee height) and stretch back to the starting position. Repeat the exercise sequence from the front.
Attention:
Squat: 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).
Lighten:
Raise your leg less high (without bringing your elbows and knees together). Squat: Do not lower your buttocks too low (greater angle in the knees).
Harden:
Additional weight on the feet (additional load on the centre of the body).
