Single-leg squat (left) ► rear foot elevated split squat / rear foot elevated split lunge

Individual work

One-legged stand on the left (back facing the elevation in the form of a plyo box, bench, stairs or similar), arms supported on the hips, free leg (right) supported at knee height on the elevation, bend the front leg (left) 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 plyo box/(flat) bench/stairs or similar

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