How to perform it

1. 1

   Stand facing away from a bench or chair, with your feet shoulder-width apart.

2. 2

   Place one hand on the bench or chair behind you, fingers pointing towards your body.

3. 3

   Extend your legs out in front of you, keeping your heels on the ground.

4. 4

   Bend your elbows and lower your body towards the ground, keeping your back close to the bench or chair.

5. 5

   Pause for a moment at the bottom, then push through your palms to straighten your arms and return to the starting position.

6. 6

   Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.

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