Stand with your hips wide apart, hold the weight in front of your body, lunge forwards (approx. 60-90 cm), lower your hips to the floor until the back of your leg is parallel to the floor, bend your front leg to a right angle. From this position, the front lift is performed by raising the arms so that the weight is finally overhead. After a short pause in the lunge position with the arms held high, the front leg is pushed down to return to the standing position. Switch sides for the next exercise.
Attention:
Always keep the front knee behind the tip of the foot and centred over the foot. Distribute your weight over the entire front foot. Stand upright (tense torso), push the front knee outwards (do not tilt inwards).
Lighten:
Less or no additional weight; lower the upper body less (greater angle in the knees).
Harden:
More weight.
Variant I:
Push off the back leg to return to the standing position. The lunge creates locomotion.
Variant II:
Instead of bringing the front leg to the standing position, the back leg is brought directly forwards and the knee is bent (new lunge), creating continuous locomotion.
