Stand against a wall in sternum deep water. The back of your head, thorax and pelvis are touching the wall, your spine is in a neutral position and feet are about 30 - 40 cm from the wall, hip width apart. Slide down the wall into a squat position until your hips and knees are at right angles or as far as possible. Keep your knees in line with your toes. Both arms are straight out in front of you with an aquatic dumbbell in each hand.
Keeping your arms straight, push down with one arm until the dumbbell touches the wall next to your hip. At the same time, straighten your opposite leg out in front of you. Hold and slowly return to the starting position. Repeat with the other side.
Throughout the movement your spine is kept straight, with the back of your head, thorax and pelvis maintaining contact with the wall.
