From the deep squat position, drop back onto your back. The arms are bent and the hands are brought to the floor next to the head, the legs are also bent and pointing diagonally forwards. In a flowing sequence of movements, push yourself off the floor with your hands and bring your legs forwards to the floor again (lift your upper body off the floor and straighten up). When standing up, however, only one leg is placed on the floor at first, with the other leg still pointing forwards. Only when you assume the deep squat position is the leg that was initially raised off the floor also lowered. Now perform the exercise on the other side (place the other leg on the floor first when standing up). Return to the deep squat position and finally straighten your legs to a standing position.
Caution:
Knee of the training leg should remain as centred as possible over the foot when standing up.
Easier:
Arms support the movement more clearly (more momentum); the almost extended free leg is brought to the ground with the heel to support the standing up movement.
Harder:
Use less momentum (hardly any support from the arms).
