Alternating extension and flexion of one leg while standing (knee raise in place / skipping) ► run in place with knee raise (high knees)

Individual work

Stand upright and hip-width apart (starting position, then one leg always moving freely), alternately lift one knee straight up to navel height and lower it back to the standing position, swinging your arms along and supporting the movement (knee lift in place). The rhythm/intensity can be varied.

Lighten:
Without mat

Harden:
With weight in top-hold position

Variant I:
Execute the movement very slowly and linger briefly in the one-legged stance to further improve your balance.
Variant II:
Arms folded behind the head, elbows crossed towards the raised knee.
Variant III:
Knees turned out to the side when lifting, arms swinging more to the side.

1 medicine ball / weight plate ► make the exercise more difficult (additional weight)