Stand upright with your feet approximately hip- to shoulder-width apart. Your feet should point forwards as much as possible, with your weight distributed evenly between them.
Keep your upper body upright and your abdominal muscles slightly tensed. Look straight ahead. Your arms can rest on your hips, be held in front of your chest, or be used to help maintain balance. Take a sufficiently large and controlled step to the side with one leg. Place your foot flat on the floor. Then bend the knee of the leg moved to the side whilst simultaneously moving the hip backwards and downwards. Keep the opposite leg as straight as possible. The entire foot of the bent leg remains on the floor, with weight distributed evenly. The knee should follow the direction of the toes. Keep your upper body as upright as possible, although a slight forward lean from the hips is acceptable. Then press firmly into the floor with the entire foot of the bent leg and return your body to the starting position. Change sides for the next repetition.
Attention:
The knee of the bent leg turns significantly inwards; the knee and the tip of the foot point in distinctly different directions; the heel of the bent leg lifts off the floor; body weight is mainly shifted onto the forefoot; the hips are not moved back far enough; the upper body leans heavily forwards or to one side; the opposite leg is bent unnecessarily sharply; the lateral step is too small, thereby preventing the movement from being performed cleanly; guide the knee of the bent leg in the direction of the toes and bear weight on the whole foot; perform the movement only as deeply as a stable and pain-free position can be maintained.
Lighten:
Reduce your range of motion and bend the affected leg less; Keep your hands on your hips rather than lowering them towards the floor; use a wall, pole or other stable object for light support; perform the movement slowly and in a controlled manner; return fully to the starting position after each repetition; start by performing several repetitions on the same side.
Harden:
Increase the range of motion and lower the hips further, provided the position remains stable; hold dumbbells or kettlebells in your hands; hold a weight plate or medicine ball in front of your chest; Use a weight vest, sandbag or barbell as additional weight; deliberately slow the downward movement over 3–4 seconds; hold the bottom position for 2–3 seconds; hold the additional weight on one side to increase the demands on core stability.
Variation:
Place a slide mat, a piece of carpet or a similar non-slip surface under one foot; let the corresponding leg slide out to the side in a controlled manner, whilst bending the supporting leg and moving the hip backwards; then bring the sliding leg back towards the centre of the body in a controlled manner.
