Stand upright in front of a horizontal bar, with your hands clasping the post at about chest height. Lift one foot off the floor to stand on one leg (right). Bend the standing leg (right) to approximately a right angle at the knee joint (buttocks at knee height) and at the same time extend the free leg forwards as far as possible (horizontally to the floor). Then straighten the training leg (right) again and return the free leg (left) to the starting position in an upright position. The position of the hands remains unchanged throughout the exercise, allowing you to support the one-legged squat with your arms.
Attention:
Lower your upper body as upright as possible (no tilting forwards or backwards), buttocks backwards, not knees forwards. Keep your back straight at all times (keep your torso tensed), distribute your weight over your entire foot.
Lighten:
Bend your supporting leg less (greater knee angle); bend your free leg.
Harden:
Less (or no) arm support.
