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). The arms are supported on the hips or are at chest height in a holding position. 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).
Harden:
Additional weight (hold in your hands with hanging arms or in front of you).
Variant:
Hold your arms in front of you (possibly with weight), rotate your upper body to the side and back in a lunge.
