Lunge from a standing position with knee lift ► lunge

Individual work

Stand upright, arms supported on the hips (or hanging), raise one leg (knee at hip height, 90 degree angle upper body to thigh and thigh to lower leg), maintain balance in a one-legged stance with knee in high position for a short time, take a big lunge forwards with the raised leg, bend the front (and back) leg to a right angle, push off the front leg to return to the starting position. Switch sides for the next exercise.

Attention:
Always keep the front knee behind the toe and centred over the foot, upper body upright and abdomen tensed.

Lighten:
Lift your knees less, lower your upper body less (greater angle in the knees).

Harden:
Additional weight (on the shoulders, with hanging arms or holding forwards or upwards).

1 weight vest/weight disc/(medicine) ball/barbell/sandbag/fighting backpack/2 dumbbells ► make the exercise more difficult (additional weight)