Single-leg squat (left) ► rear foot elevated split squat / rear foot elevated split lunge

Individual work

One-legged stand on the left (back facing the wall bars/long bench or swing box), arms supported on the hips, free leg (right) hooked onto the wall bars/swing box at hip height or supported on the long bench, bend the front leg (left) approximately to a right angle at the knee joint (buttocks approximately at knee height) and stretch back to the starting position.

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

Lighten:
Reduce the distance between your standing leg and the support; lower your upper body less (greater angle in the front knee).

Harden:
Increase the distance between the standing leg and the support; additional weight (on the shoulders, with hanging arms or in a forward or upright position); unstable support for the standing leg.

1 vaulting box/long bench or wall bars

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