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

Individual work

In a lunge with your legs almost straight (right side in front), hold the weight (dumbbell or kettlebell) with your arm hanging in your hand on the opposite side of your standing leg (left). Bend the front (right) leg, lowering the hips so low that the back knee almost touches the floor (both legs at right angles, so to speak). Then push the front (right) leg backwards to return to the standing position.

Starting position:
- Lunge with legs almost straight
- Feet pointing forwards
- Grasp weight with hanging arm (opposite side of front leg)
- Look (always) straight ahead in a neutral position

Finishing position:
- The front knee is bent at a right angle directly over the heel
- The back knee almost touches the floor
- The upper body remains upright

Variant:
Hold an additional weight in both hands.

1-2 dumbbell(s)/kettlebell(s)