Squat ► squat

Individual work

Stand with your feet shoulder-width apart on the balance board, arms supported on your hips, bent or in front of you at chest height, bend your knees to approximately a right angle at the knee joints (buttocks at about knee height) and stretch back to the starting position.

Attention:
Move your buttocks backwards, not your knees forwards. Keep your knees behind your toes. Keep your back straight at all times (tense your core), distribute your weight over your entire foot, push your knees outwards (do not tilt inwards).

Lighten:
Exercise on semi-circular wedges; do not lower your buttocks too low (greater angle at the knees).

Harden:
Hold additional weight (on your shoulders, in front of you or with your arms hanging in your hands).

1 balance board incl. roller

2 wedges (semicircular) ► Make the exercise easier

1 weight vest/(medicine) ball/weight disc/barbell/sandbag/2 dumbbells ► Make the exercise more difficult (additional weight)