Single-leg squat (right) ► split squat

Individual work

Lunge (right leg in front, upper body upright), arms supported on the hips, crossed on the chest or in front, bend the front (and back) leg to a right angle and stretch back to the starting position (lower and raise the upper body).

Attention:
Keep the weight centred over the foot. Lower your body in the centre (follow the back knee like a plumb line, keep your upper body upright, tense your stomach).

Lighten:
Lower your upper body less (greater angle in the knees).

Harden:
Additional weight (on the shoulders, with hanging arms or in a forward or upright position); unstable base to support the front leg.

1 weight vest/weight disc/(medicine) ball/barbell/sandbag/fighting backpack/2 dumbbells ► Make the exercise more difficult (additional weight)
1 ball/balance cushion/balance board ► Make the exercise more difficult (unstable surface)