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

Individual work

Stand on one leg on the left (back facing the wall bars/long bench/plyo box or swing box), arms supported on the hips, free leg (right) hooked onto the wall bars/swing box at knee height or supported on the long bench/plyo box, 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. When stretching the supporting leg, a small jump upwards is integrated into the exercise.

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

Lighten:
Lower the upper body less (greater angle in the front knee); no jumps with the supporting leg.

Harden:
Additional weight (on the shoulders, with hanging arms or in a forward or upward position).

1 vaulting box/bar wall or long bench/plyo box

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