Step 1

Start in a seated on the floor with your knees bent and hands behind your hips and wider than shoulder width. Your feet should also be wider than shoulder width to provide a stable base.
 

Step 2

Brace and extend your elbows to raise your hip off the floor.
 

Step 3

Bend your elbows and lower your hips towards the floor without making contact.
 

Step 4

Flex your triceps extend your arm to lock out.
 

1.The range of motion is fairly limited on this exercise. Flex the triceps powerfully when the elbows are fully extended.