Single leg squat (right) ► rear foot elevated split squat

Individual work

Stand on one leg on the right (back facing the elevation in the form of a plyo box, bench, stairs or similar), arms supported on the hips, free leg (left) supported on the elevation at knee height, bend the front leg (right) approximately to a right angle at the knee joint (buttocks approximately at knee height) and stretch back to the starting position.

Attention:
Keep the weight centred over the foot. Lower your body in the centre (like a plumb line towards the back knee, upper body remains upright, tense your stomach).

Lighten:
Lower your upper body less (greater angle in the front knee).

Harden:
Additional weight (on the shoulders, with hanging arms or in a forward or upright position). When stretching the supporting leg, a small jump into the air is integrated into the exercise

1 vaulting box/bar wall or long bench/plyo box

1 weight vest/weight disc/(medicine) ball/barbell/sandbag/2 dumbbells ► Make the exercise more difficult (additional weight)