Lunge backwards (left) ► reverse lunge

Individual work

Stand upright, feet shoulder-width apart, rest your arms on your hips or in front of you, move one foot (right) backwards and place it on the front foot, simultaneously bend the (front) standing leg (left) at the knee joint approximately at a right angle, then stretch the front leg (left) and move the back leg (right) forwards again to return to the starting position.

Attention:
The right, front knee always remains behind the toe and centred over the foot.

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

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

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