Single-leg squat (right) ► front foot elevated split squat / front foot elevated split lunge

Individual work

Lunge, front leg (right) placed on the helmet, arms supported on the hips, crossed on the chest or in front, bend the front (and back) leg to a right angle and stretch back to the starting position (lower and raise the upper body).

Attention:
Keep the weight in the centre above the foot. Lower your body in the centre (like a plumb line towards the back knee, keep your upper body upright, tense your stomach).

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

Harden:
Additional weight (on the shoulders, with arms hanging forward or up).

Variant:
Place the back leg on the helmet instead of the front leg.

1 helmet

1 weight vest/pad (PUCH)/fighting rucksack/sandbag ► to make the exercise more difficult (additional weight)