Single-leg squat (left) ► wall assisted pistol squat

Individual work

Press the exercise ball with your back against a wall, stand upright on one leg (left) with your foot in front of your centre of gravity, raise your other leg (right) slightly at an angle, bend your standing leg to approximately a right angle in the knee joints and stretch it back to the starting position.

Attention:
Always keep the knee of the training leg behind the tip of the foot and centrally above the foot.

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

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

Variant:
The heel of the supporting leg remains slightly raised during the exercise (toe-up position) for additional strain on the calf muscles.

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)