Single-leg squat (right) ► split squat

Individual work

Hold the long bench suspended from the wall bars/swinging box with your arms bent in front of your chest, lunge (right), keep your upper body upright, bend your front (right) leg to approximately a right angle and stretch it back to the starting position. Lower the body in the centre like a plumb line, following the back knee.

Attention:
Keep the weight in the centre above the foot. Lower your body in the centre (like a plumb line towards the back knee, keep your upper body upright, tighten your stomach).

Lighten:
Lower your upper body less (greater angle in the knees).

Harden:
Additional weight (e.g. place a weight plate on the bench; or a partner sits at the other end of the long bench); unstable support for the front leg.

1 wall bars/swinging box
1 long bench

1 weight disc/sandbag ► to make the exercise more difficult (additional weight on the long bench)
1 balance board/balance cushion ► to make the exercise more difficult (unstable base)