From an upright shoulder-width stance with the dumbbells held in the hanging arms, perform a lunge to the side (leg outstretched, supporting leg bent). Then push off the bent leg to return to the starting position in the standing position. Switch sides after each exercise.
Starting position:
- Stand shoulder-width apart
- Your back is straight
- Let your arms hang loosely, grasp the dumbbells in a neutral grip
Finishing position:
- Back remains straight
- Look straight ahead
- Leg to be trained is bent, the other leg is stretched out to the side
- Buttocks point backwards, do not bring the knee of the training leg forwards (does not protrude beyond toes)
- Keep the knee of the supporting leg centred over the foot, put weight on the whole foot
- Thigh of the bent leg is parallel to the floor
- Dumbbells (almost) touch the floor
