Lunge, with the front (right) leg placed at a right angle in the knee joint on a small raised surface (e.g. weight disc), the rear (left) leg is placed on the floor on tiptoe only, with the thigh and lower leg also at approximately a 90 degree angle, bringing the hands together in front of the body with the arms bent. From this position, straighten the front leg and simultaneously push the back leg off the floor and bend the knee in a fluid movement to reach a one-legged stance on the raised surface. While performing the movement, release your hands and stretch your arms out so that they are pointing vertically towards the floor. Then bring the bent knee back to a high holding position and place it on the floor and bend the standing leg to return to the starting position in a lunge.
Attention:
Always keep the front knee behind the toe and centred over the foot, upper body upright and abdomen tensed.
Lighten:
Lift your knees less, lower your upper body less (greater angle in the knees).
Harden:
Higher base; additional weight (on the foot, shoulders or shoulder on the side of the raised leg, with hanging arms or in a forward or upright position); perform a small one-legged jump on the raised base.
