Lunge backwards alternating ► reverse lunge

Individual work

Stand upright with your feet shoulder-width apart, arms supported on your hips or in front of you, bring one foot back and place it on the front foot, simultaneously bend the (front) supporting leg to approximately a right angle in the knee joint, then straighten the front leg and bring the back leg forwards again to return to the starting position. Switch sides (the free leg that is moved backwards) after each exercise.

Attention:
Upright posture, front knee always remains behind the tip of the foot and centred over the foot.

Lighten:
Lower the upper body less (greater angle in the knee)/lean the leg less far back.

Harden:
Additional weight (hold on the shoulders/in the hands).

1 weight vest/sandbag/barbell/2 dumbbells ► make the exercise more difficult (additional weight)