Stand with your feet shoulder-width apart, hold an object (e.g. sandbag or rucksack) at the back of your neck, bend your knees to approximately a right angle at the knee joints (buttocks at about knee height) and stretch back to the starting position.
Attention:
Move your buttocks backwards, not your knees forwards. Keep your knees behind your feet. 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:
Less/no (additional) weight; do not lower your buttocks too low (greater angle in the knees).
Harden:
More weight/greater load; unstable base.
Variant:
Exercise performed with arms in front (possibly including holding additional weight in the hands).
