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

Individual work

In a one-legged stance, place your free foot on the (flat) bench at an angle and hold the weights in your hands with your arms hanging down. Bend the front leg (left - standing leg) to approximately a right angle in the knee joint (buttocks at about knee height) and push up strongly from the buttock and thigh muscles back to the starting position in the one-legged stance.

Starting position:
- Stand on one leg, free (back) leg bent and supported on the bench
- Torso under tension
- Hold weights in your hands with arms hanging down

Finishing position:
- Standing leg bent (approximately right angle in the knee joint)
- Upper body upright, back straight
- Knee of the supported leg close to the floor (smaller angle in the knee joint)

1 flat bench
2 dumbbells/kettlebells