Lunge, the front (left) leg is placed on the floor with a right angle at the knee joint, the back (right) leg is placed on the floor on tiptoe only, with the thigh and lower leg also at approximately a 90 degree angle. One arm (left) is supported on the hip, the right arm is bent and holding the weight in the hand (dumbbell or kettlebell) so that the weight is next to the head at ear level. 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. While performing the movement, push the bent arm with the weight in your hand vertically upwards (hold your arm up). The other arm remains supported on the hip. Then move the bent knee backwards in the hold-up position and place it on the floor and bend the supporting leg to return to the starting position in the lunge. The playing arm is also bent back to the starting position.
Attention:
Always keep the front knee behind the tip of the foot 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 (dumbbell or kettlebell).
Harden:
Raise the (front) supporting leg; additional weight (on the back foot); perform a small one-legged jump.
