With your back to the raised surface (plyo box/crate), take a large step forwards and place the instep of one foot firmly and centrally on the edge. The front foot should be flat on the floor, with the toes pointing forwards. Keep your upper body upright, engage your core and align your pelvis straight forwards. Let your arms hang loosely at your sides or rest them on your hips. Now bend your front knee and hip and lower your body in a controlled, vertical motion until your thigh is roughly parallel to the floor, whilst your back knee moves towards the floor. The upper body may lean slightly forwards, but should remain straight. Push powerfully upwards through the entire front foot and keep the front knee stable and in line with the tip of the foot throughout the movement. Only lower yourself as far as your knees and pelvis can be stabilised in alignment, and always actively control the descent using your thighs and buttocks.
Attention:
The front knee bends inwards (valgus) or deviates significantly outwards; the heel of the front foot lifts off the floor and the weight rests exclusively on the forefoot; the pelvis tilts upwards or sags downwards at the back during the movement; the upper body leans far forwards or adopts an extreme hollow back or rounded back posture; the distance from the bench is either too short, causing the front knee to be extremely overloaded, or too long; the front knee is forced through with momentum at the top of the movement.
Lighten:
Perform the exercise as a classic lunge on a flat surface without a raised platform (split squat); choose a lower platform for the rear foot; reduce the range of motion (do not lower yourself quite as far); use one hand to support yourself lightly against a wall, wall bars or a pole to maintain your balance.
Harden:
Hold dumbbells in both hands at your sides; wear a weight vest; Consciously slow down the downward movement over 3–4 seconds (emphasising the eccentric phase); hold a 2-second static pause at the lowest position before standing up again; place your front foot on an unstable surface (e.g. a balance pad).
