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

Individual work

Stand upright on one leg (left) facing away from the exercise ball, the other (right) leg is bent with the foot resting on the exercise ball, bend the standing leg to approximately a right angle in the knee joint and stretch back to the starting position.

Attention:
Keep the weight centred over the foot, upper body remains upright.

Lighten:
Lower the upper body less (greater angle in the knee joint).

Harden:
Additional weight (on the shoulders, in front or with arms hanging in the hands); unstable support for the supporting leg.

1 exercise ball

1 weight ball/weight vest/weight disc/sandbag/medicine ball/2 dumbbells ► make the exercise more difficult (additional weight)
1 ball/balance cushion/balance board ► make the exercise more difficult (unstable surface)