Back straight. The front knee does not go beyond the toes. The back knee touches the ground behind the hips. The feet come off the ground simultaneously.

Back straight. Large step forward. The knee in front does not go past the toes. The knee behind touches the ground behind the hips. Hands on hips. Back straight, legs locked.

Shoulders and hips pressed against the ground. Slightly bend the knee. Grad your toes with your hand and bring them as far behind you as possible.

Jump with two feet. The knees touch the chest.