Stand shoulder-width apart between the bars of the (handstand) exercise bar (or between two parallettes/ low dip bars) with your arms hanging down towards the floor. Bend one leg to approximately a right angle at the knee joint (buttocks at knee height), at the same time release the other leg from the floor and bring it forwards as straight as possible (held horizontally to the floor in the final position). As you bend your standing leg, move your arms towards the bars to hold on to them (support for performing the one-legged squat exercise). Then straighten the training leg again and return the free leg and arms to the starting position in an upright position (push off from the bars with your arms). After each repetition, change the standing or free leg.
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 the entire foot.
Lighten:
Higher bars so that the supporting leg has to be bent less (greater angle in the knee); bend the free leg.
Harden:
Use the bars as little (or not at all) as possible for support.
