Stand on one leg, arms hanging, supported on the hips, folded across the chest or in front, bend the supporting leg (left) to approximately a right angle at the knee joint (buttocks at knee height), at the same time lift the free leg off the floor and move it forwards as straight as possible (horizontal to the floor). Then stretch the training leg (left) and return the free leg (right) to the starting position in the one-legged stance. When bending the leg, the arms can be brought forwards so that they can support the movement when standing up by bringing them back to the body (work with momentum if necessary).
Attention:
Lower the upper body as upright as possible (no tilting forwards or backwards), keep the knee of the supporting leg behind the tip of the foot for as long as possible.
Lighten:
Bend the supporting leg less (greater angle in the knee); bend the free leg; arms support the movement (momentum).
Harden:
Bend the supporting leg more (smaller angle in the knee), additional weight (on the shoulders, in front of the chest, with hanging arms or in front).
