Instructions

1. Start from a squat position
2. Place your hands on the ground in front of you, about shoulder width apart
3. Move your feet back and position your legs such that your knees are directly below your hips
4. Keep your knees just off of the ground
5. Push away from the ground with your arms, “curling” your shoulders. You should feel your shoulders extending apart from each other. This is engaging your scapular muscles
6. Hold this position for the desired amount of time

Key Points

• It is important to engage your scapular muscles, do not relax your shoulders and let your torso “sag” between your shoulders
• Keep your arms straight
• Keep your knees as low to the ground as possible without touching