Two point kneeling hip extension - with arms ('ADL' Floor to stand transfer - kneeling/sitting to heels, support)

Kneel on a mat with a stable surface in front of you around waist height.
Place your hands on the surface in front of you.
Bend through your hips and knees to squat down so that your bottom touches your heels.
Then extend through your hips so that your body straightens back up tall.
Your shoulders, hips and knees should be in alignment at the end of each repetition.