1. Take a wider-than normal stance. Place one arm under your body and grab your upper outer leg with the nonworking arm.
2. Lower your body while keeping the grounded arm tucked in close to the torso, keeping the body straight, the core tight, and the hips square.
3. Lift yourself to lockout while preventing excessive lateral and twisting motions.
Primary: Pectoralis major, triceps brachii, anterior deltoid
Secondary: Serratus anterior, trapezius, rectus abdominis, internal oblique, external oblique.