Single-leg squat (right) ► split squat / split lunge

Individual work

In a lunge with your legs almost straight (right side in front), rest the barbell on your upper back. Bend the front (right) leg, lowering the hips so low that the back knee almost touches the floor (both legs at right angles, so to speak). Then push the front (right) leg backwards to return to the standing position.

Starting position:
- Lunge with legs almost straight
- Feet pointing forwards
- Barbell placed on upper back, grasp barbell wide in overhand grip
- Look straight ahead (always) in neutral position

Finishing position:
- The front knee is bent at a right angle directly over the heel
- Rear knee almost touches the floor
- Upper body remains upright

Attention:
Keep the weight centred over the foot.

Variant:
Replace the barbell with dumbbells/kettlebells, which are held next to the body with arms outstretched.

1 barbell

2 dumbbells/kettlebells ► Variation of the exercise