Stand upright, hold an object placed on your shoulder or neck (e.g. sandbag or rucksack) with your hands, lunge forwards, bend your front (and back) leg to a right angle (back knee briefly touches the floor), push off your 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 the front knee outwards (do not tilt inwards).
Lighten:
Less weight/load; lower the upper body less (greater angle in the knees).
Harden:
More weight/increased load.
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 the standing position, the back leg is brought directly forwards and the knee is bent (new lunge), creating continuous locomotion.
