Squat ► squat

Individual work

Stand on a medicine ball, arms folded across your chest, leaning on your hips or in front of you, 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:
Push your buttocks backwards, not your knees forwards. Keep your back straight at all times (keep your core tensed).

Lighten:
Lower your upper body less (greater angle); support yourself on a (rung) wall to keep your balance. Perform the exercise on the narrow side of a long bench; replace the medicine ball with a simpler, unstable surface.

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

1 medicine ball

1 wall bars/wall ► Make the exercise easier
1 long bench/1-2 balance cushions/1 balance board ► Make the exercise easier (unstable surface)

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