Planting one foot fully on the floor, step the opposite leg to the floor behind you. The knee on the front leg should be soft, but not actively bending. Your rear leg should be straight, with the ball of your foot on the ground and your heel off the floor.
You want your hips and ribs to be parallel to each other and close to parallel with the floor.
Start with your arms hanging below your shoulders. Your elbows should be slightly bent, but stiff.
When you're ready, squeeze the muscles between your shoulder blades to raise your arms up and out from the sides of your body.
Pause for a few seconds at the top, pausing for a little longer if you're not holding weights.
With control, lower your arms back to the starting position.
Your shoulders should stay down and away from your ears throughout the movement.
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