Stand upright, arms supported on the hips, folded across the chest or in front, lunge forwards, bend the front (and back) leg to a right angle (back knee briefly touches the floor), push off the front leg to return to the starting position. Switch sides for the next exercise.

Attention:
Always keep the front knee behind the tip of the foot and centred over the foot. Distribute your weight over the entire front foot. Keep an upright posture (tense torso), push your front knee outwards (do not tilt it inwards).

Lighten:
Lower your upper body less (greater angle at the knees).

Harden:
Additional weight (on the shoulders, with hanging arms or in a forward or upright position).

Variant I:
Push off the back leg to return to the standing position. The lunge creates locomotion.
Variant II:
Instead of bringing the front leg to a standing position, the back leg is brought directly forwards and the knee is bent (new lunge), creating continuous locomotion.