Knee lift from lunge (right) with extension and flexion of the arms (chest press) ► lunge & knee lift with chest press

Individual work

Lunge, with the front (right) leg placed at a right angle in the knee joint on a small raised surface (e.g. weight disc) and the back (left) leg placed on the floor on tiptoe only, with the thigh and lower leg also at approximately a 90 degree angle. The bent arms hold a medicine ball in front of the chest. 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. Whilst performing the movement, stretch your arms out in a holding position (arms horizontal to the floor). Then bring the bent knee back to a high holding position and place it on the floor and bend the supporting leg to return to the starting position in a lunge. The arms are also bent back to the starting position.

Attention:
Always keep the front knee behind the toe and centred over the foot, upper body upright and abdomen tensed.

Lighten:
Lift the knees less, lower the upper body less (greater angle in the knees); without additional weight (medicine ball).

Harden:
Higher base; additional weight (on the foot); perform a small one-legged jump on the raised base.

1 weight disc
1 medicine ball

1 long bench/swinging box ► Make the exercise more difficult (position)
1 weight cuff ► Make the exercise more difficult (additional weight)