Two weight plates are placed on the floor at some distance so that each foot can be placed in the centre of the plate (left leg in front) in a (long) lunge. The heel of the rear leg is lifted from this V-position with the legs stretched out and the upper body upright (standing on tiptoe). Hold a weight (dumbbell or kettlebell) in both hands with hanging arms. Bend the front (and back) leg to approximately a right angle (buttocks at knee height of the front leg, knee of the back leg almost touching the floor), then straighten both legs to return to the starting position.
Attention:
Always keep the front knee behind the tip of the foot and centred over the foot.
Lighten:
Lower your upper body less (greater angle at the knees); stand on the floor (without weight plates); less or no weight.
Harden:
Additional weight.
Variant:
Weight(s) with arms outstretched at chest height in front of you (if necessary, rotate your upper body to the side and back in a lunge).
