Two weight plates are placed on the floor at some distance so that each foot can be placed in the centre of the plate (right leg in front) in a (long) lunge. The heel of the rear leg is lifted from this V-position with the legs stretched out and the upper body upright (standing on tiptoe). The arms are supported on the hips or are at chest height in a holding position. Bend the front (and back) leg to approximately a right angle (buttocks at knee height of the front leg, knee of the back leg almost touching the floor), then straighten both legs to return to the starting position.

Attention:
Always keep the front knee behind the tip of the foot and centred over the foot.

Lighten:
Lower your upper body less (greater angle at the knees); stand on the floor (without weight plates).

Harden:
Additional weight (hold in your hands with hanging arms or in front of you).

Variant:
Hold your arms in front of you (possibly with weight), rotate your upper body to the side and back in a lunge.

2 weight discs

2 dumbbells/kettlebells/1 weight waistcoat ► Make the exercise more difficult (additional weight)

Exerciser: Sit upright on the edge of the vaulting box, straighten and bend your legs.
Partner: Hang on to the active participant's feet with your armpits and use part of your own body weight to counter the extension of the exerciser's legs.

Attention:
Always listen to/respond to your partner (adjust pressure/intensity). Do not push your knees all the way through.

Lighten:
More support from your partner (less weight/resistance).

Harden:
Less help from your partner (more weight/resistance).

1 Swedish box

In a seated position, move the lower legs towards the buttocks and back to the starting position in a controlled movement without momentum.

Starting position:
- Sitting, legs pointing almost straight ahead
- The knees are level with the axis of rotation of the device
- The foot pad is level with the ankle
- Buttocks and back fully seated, torso tensed

Final position:
- Knees bent, heels slightly behind the knees
- Press against the pad using the handles, the back does not move.

Attention:
No hollow back, the movement takes place exclusively in the knee joint (lower leg).

Variant I:
Perform the exercise on one leg to counteract any muscular imbalance.
Variant II:
The exercise can also be performed using the 2:1 method: push down with two legs and alternately bring only one leg back up.

1 strength tower/machine ► leg curl

In a seated position, push your lower legs up in a controlled movement without momentum and return to the starting position.

Starting position:
- Sitting, knees at right angles, heels slightly behind the knees
- The knees are level with the axis of rotation of the device
- The foot pad is level with the ankle joint
- Buttocks and back fully seated, torso tensed

Final position:
- Press your lower legs up until they are parallel to the floor and your legs are almost stretched out and pointing forwards
- Keep your back and buttocks firmly in the seat

Attention:
Do not make a hollow back, the movement only takes place in the knee joint (lower leg), do not fully extend your knees.

Variant I:
Perform the exercise on one leg to counteract any muscular imbalance.
Variant II:
The exercise can also be performed using the 2:1 method: push down with two legs and alternately bring only one leg back up.

1 strength tower/machine ► leg stretcher

Sitting on a chair with your upper body leaning slightly backwards, lift your legs off the floor and bend them (pull your knees towards your body). To hold the position better, hold on to the chair with your hands (e.g. grasp the seat, grip the armrest or cross your arms behind the backrest). From this position, stretch your legs out so that they are pointing diagonally forwards (the further horizontally towards the floor, the more difficult) and bend back into the starting position.

1 (office) chair

When seated, use your arms to support your upper body, which is leaning slightly backwards, bend your outstretched, raised legs (knees at buttock height) and stretch them forwards back to the starting position (bend and stretch your legs).

Attention:
Do not put your legs down completely.

Lighten:
Just hold the position with slightly bent legs (without stretching the legs), stretch the legs out less.

Harden:
Additional weight on, between or on the legs.

2 weight cuffs/1 weight disc/(medicine) ball/sandbag ► Make the exercise more difficult (additional weight)

In a slow and controlled movement, press the weight away from the body and then bring it back again.

Starting position:
- Feet rest with the whole sole hip-width apart
- Knee angle is at least 90 degrees
- Back lies flat on the seat (no hollow back)

Finishing position:
- Do not fully extend the knees
- Lower back remains firmly in the seat
- Ankle, knee joint and hip are in line

Attention:
Push the knee outwards (do not allow it to tilt inwards), distribute pressure over the entire foot, do not fall into a hollow back.

Variant I:
The target muscles are changed by changing the position of the feet. The higher the feet are, the more the gluteal muscles are used. If the stance is widened and the feet point outwards, the inner thighs are trained more.
Variant II:
The exercise can also be performed with one leg.

1 weight tower/machine ► leg press

Grab the barbell lying on the floor with an overhand grip (or cross grip) from a squat position, keeping your arms straight and your back straight. By stretching your legs and straightening your upper body, pull the barbell up close to your legs to hip height (arms always straight). Then, when lowering the weight, first bring your hips back and down before bending your knees back to the starting position.

Starting position:
- Squat position, outstretched arms grasp the barbell at shin height, feet under the barbell
- Grasp the barbell shoulder-width apart with an overhand or cross grip
- Back is straight and tense, buttocks pushed back (hip hinge)
- Keep your head straight

Finishing position:
- Stand upright, arms and legs stretched
- Back straight (abdomen tensed)
- Shoulder blades pulled back in a fixed position

Attention:
In the starting position, the floor should be pushed away, creating more tension in the back and buttocks. Never lift the bar with a hunched back, otherwise there is a risk of strain injuries (always keep your back straight). If you are unsure, only train with the bar without (or with little) weight until you have learnt the movement sequence.

1 Langhantel

Support yourself on the bar (end), body stretched out, legs pointing (closed) towards the floor, bend both legs at the same time and raise your knees to the height of your belly button. Then stretch your legs back to the starting position (raise and lower your legs).

Attention:
Maintain a stable upper body/arm position during the exercise (elbows close to the body), slightly forward with the upper body, perform the movement in a controlled manner.

Lighten:
Lift your legs less.

Harden:
Add weight (on/between the legs).

Variation:
Bend one leg alternately.

1 parallel bars

2 weight cuffs/1 (medicine) ball/dumbbell ► Make the exercise more difficult (additional weight)

Forearm support on the flat bench, feet on the plate, in a slow and controlled movement, press the weight away from the body and return to the starting position.

Starting position:
- Forearm support on the flat bench (face down)
- Feet are hip-width apart and rest with the entire sole on the footplate
- The knee angle is at least 90 degrees

Finishing position:
- Knees not fully extended
- Back remains straight
- Ankle joint, knee joint and hip are in line

Attention:
Push your knees outwards (do not allow them to tilt inwards), distribute pressure over the whole foot, do not fall into a hollow back.

1 weight tower/machine ► leg press

Progression I:
Adjust the sling trainer to mid-lower leg length (standing), support the forearms with the feet vertically under the attachment point in the slings, lift the buttocks and simultaneously pull the knees towards the chest, lower the buttocks and stretch the legs to return to the starting position.

Progression II:
Analogue to progression I, but supported on the hands.

Progression III:
Analogue to progression I, but bring the knees alternately to the left and right elbow.

Progression IV:
Analogue to progression II, but bring the knees alternately to the left and right elbow. In addition, a push-up can be integrated after each repetition.

Attention:
Keep body tension, do not let hips sag, back straight, forearms under shoulders (for all progressions).

Harden:
The further the hands are from the attachment point, the more challenging the exercise becomes.

1 sling trainer

Lie face down on a long bench, with your hips close to the end of the bench. The elastic band is attached to the wall bars and is placed around your lower legs or legs. Start by keeping your legs almost fully extended. At the same time (or alternately), bend your knees and pull your heels towards your bottom in a controlled manner. Then slowly straighten your legs again.

Attention:
Keep your hips and upper body stable on the bench; do not shift your weight or arch your back by lifting your pelvis; perform the movement in a controlled manner without using momentum; keep your knees in line with your hip joints as far as possible; do not pull the resistance band taut abruptly.

Lighten:
Use a lighter elastic band; reduce the range of motion.

Harden:
Use a stiffer elastic band; perform the movement more slowly (particularly during the stretching phase); hold the end position briefly; additionally, hold a ball between your knees (squeeze it).

1 long bench
1 wall bars
1 resistance band

1 ball ► to make the exercise more challenging

Prone position (upper body slightly raised or flat on the floor), arms bent (elbows approx. 90° at head height or slightly below), clamp the exercise ball between the legs, raise the lower legs (bring the exercise ball to the buttocks) and lower back to the starting position (movement only in the knee joint).

Attention:
Do not lower your legs completely (thigh remains flat on the floor).

Lighten:
Bend your legs less.

Harden:
Add weight to the legs.

1 exercise ball

2 weight sleeves ► to make the exercise more difficult (additional weight)

Lying on your stomach on the flat bench, bring your lower legs to your buttocks and back to the starting position in a controlled movement without momentum.

Starting position:
- Prone position, legs almost straight
- The knees are level with the axis of rotation of the machine
- The foot pad is level with the ankle

Finishing position:
- Knees bent, bring the heel towards the buttocks
- The abdomen and hips remain on the pad, the back does not move.

Attention:
Do not arch your back.

Variant:
Perform the exercise on one leg to counteract any muscular imbalance.

1 strength tower/machine ► leg curl

Hanging on the wall bars (back facing the wall bars), body stretched, legs bent and stretched (knees raised to hip height).

Attention:
Back always remains on the wall bars (movement as controlled as possible, without momentum).

Lighten:
Just hold the position with bent legs; lift your knees less high.

Harden:
Additional weight for the legs; stretch the legs.

1 wall bars

2 weight cuffs/1 (medicine) ball (e.g. football, volleyball, basketball) ► Make the exercise more difficult (additional weight)

Assume a push-up position (plank), with your hands on the floor shoulder-width apart directly beneath your shoulders; your lower legs or feet rest on the exercise ball; your body forms a straight line (head-hips-feet); actively engage your core; keep your back neutral. Bend your legs in a controlled manner and pull the ball towards your upper body; keep your hips as stable as possible (do not lift them sharply); bring your knees towards your chest (crunch movement). Then slowly extend your legs back to the starting position. Breathing: breathe out as you pull the ball in, breathe in as you return to the starting position.

Attention:
Avoid arching your back (lower back sagging), do not let your hips shoot upwards (the movement becomes a pike rather than a crunch), roll the ball in a controlled manner (maintain sufficient stability), keep your shoulders stable (actively push from your shoulders, maintain a stable push-up position, no jerky movements).

Lighten:
Position the ball closer to the knees; reduce the range of motion (only bend the knees slightly); secure the exercise against a wall (ball against the wall – less instability); simply hold the position without moving (static work to start with).

Harden:
Additional weight (on your back); unstable support for your arms; actively lift your hips upwards (legs straight – the pike is significantly more challenging than the crunch); one-legged variation (lift one leg off the ball).

1 exercise ball

1 weight vest/weight disc/sandbag ► to make the exercise more difficult (additional weight)
1 balance cushion/balance board ► to make the exercise more difficult (unstable base)

Lying on your back on a soft mat (hands may hold the sides of the mat), legs bent so that the soles of the feet can be pressed against the wall (90 degree angle in the hip and knee joints). From this position, swing your legs upwards to assume the shoulder position (lower back and buttocks lifted off the floor, head remains on the floor), placing your heels against the wall (hold the position briefly). Then lower your legs along the wall and bend them back to the starting position.

Attention:
In the shoulder position, the upper body and legs practically form a line (actively tense the torso).

Lighten:
Only hold the end position in the shoulder position very briefly and lower the body again immediately.

Harden:
Additional weight (on the legs).

1 wall
1 soft mat (small)

2 weight cuffs ► to make the exercise more difficult (additional weight)

Trainee: Lies on their back with their legs raised and stretched out, hands on the back of their neck or flat on the floor at their sides, bending and stretching their legs to move their partner up and down (leg press).
Partner: Leans from a standing position with their chest on the raised feet (soles of the feet) of the active participant (slight forward lean, good body tension).

Attention:
Knees always remain centred over the feet (no tipping inwards).

Lighten:
The passive participant stands more upright.

Harden:
Stronger partner's submission; additional weight for the passive participant (on the chest or shoulders).

1 weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)

Long bench attached to the wall bars/swinging box, lying on your back on a soft mat, hands stretched out to the side on the floor (grasping the soft mat), feet supporting the free end of the long bench (legs bent, knees pointing towards the chest), legs (almost) fully extended and bent back to the starting position (raise and lower long bench).

Attention:
Do not fully extend legs, put weight on the whole foot.

Lighten:
Bend your legs less.

Harden:
Additional weight (weight disc on the long bench).
Additional weight (one partner sits at the other end of the long bench; the further forward towards the exerciser they move, the greater the weight to be lifted) - organisation = partner work.

1 vaulting box or wall bars
1 long bench
1 soft mat (small)

1 weight disc/sandbag ► to make the exercise more difficult (additional weight)

Lie on your back with your legs stretched out from the floor, a weight disc on your shins, arms stretched out to the side on the floor, bend your legs (approximately right angle at the knee joint, knees at buttock height) and stretch back to the starting position. Always hold the position with your legs stretched for a few seconds (4-8) before bringing your legs back again.

Attention:
Keep your back in contact with the floor (consciously tense your abdomen).

Lighten:
Extend your legs less; lift your legs further off the floor; only hold the position with your legs extended for a short time; no additional weight on your shins.

Harden:
More weight; hold the position with your legs extended for longer.

1 weight disc

Back position, bent arms support the slightly raised upper body (forearms flat on the floor), bend the legs (knees at buttock height) and stretch forwards back to the starting position.

Attention:

Do not put your legs down completely, in the variations with the upper body lowered: Keep your (lower) back in constant contact with the floor (consciously tense your abdomen).

Lighten:
Just hold the position with slightly bent legs (without stretching your legs), stretch your legs less.

Harden:
Additional weight on, between or on top of the legs.

Variant I:
Upper body flat on the floor, arms stretched out to the sides on the floor.
Variant II:
Upper body flat on the floor, arms stretched out to the side on the floor, legs bent and stretched and then pushed out straight up by lifting the pelvis.

2 weight cuffs/1 weight disc/(medicine) ball/sandbag ► Make the exercise more difficult (additional weight)

Back position, upper body flat on the floor, arms stretched out to the sides on the floor (or place hands under the buttocks / or clasp hands behind the head), bend legs (knees at buttock height) and stretch back to the starting position in front (bend and stretch legs).

Attention:
Do not put your legs down completely, keep your (lower) back in constant contact with the floor (consciously tense your abdomen).

Lighten:
Just hold the position with slightly bent legs (without stretching your legs), stretch your legs less.

Harden:
Additional weight on, between or on top of your legs.

2 weight cuffs/1 weight disc/(medicine) ball/sandbag ► Make the exercise more difficult (additional weight)

Progression I:
Adjust the sling trainer to mid-lower leg length (standing), lie on your back with your face up, fix your heels in the slings vertically below the attachment point, pull your heels towards your buttocks and return to the starting position. Press the heels down during the entire movement.

Progression II:
Analogue to progression I, but the pelvis is lifted off the floor (body tension, only the shoulders rest on the floor), alternately pull one leg up.

Progression III:
Analogue to progression II, but both legs are pulled up at the same time. When pulling the heels up, lift the pelvis and form a right angle with the knees.

Progression IV:
Analogue to progression III, still supine, but in the starting position the heels are not vertically under the attachment point but are closer to the body (sling trainer hangs at an angle and points towards the body), in addition the arms are stretched out in front (pointing upwards). The further away the head is from the attachment point, the more challenging the exercise becomes.

1 sling trainer

Lying on your back, legs bent in a high position with a right angle at the knee joint (lower legs parallel to the floor), centre of the band wrapped around the soles of your feet, grasp the ends of the band with your hands and place them on the back of your neck (elbows pointing outwards/to the side), stretch and bend your legs.

Attention:
Keep your back in constant contact with the floor.

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with more resistance.

1 elasticated rubber band

Lie on your back on the floor or a mat, place both heels hip-width apart on a gym ball, and actively point the tips of your toes upwards towards the ceiling (dorsal extension). Engage your core and gluteal muscles and lift your pelvis off the floor until your thighs, pelvis and upper body form a straight line (shoulder bridge). Extend your arms diagonally upwards (V-position). Keep your neck long, with the back of your head resting relaxed on the floor. Now, using the pressure of your heels on the ball, actively and controlled pull the ball towards your buttocks by bending your knees. Hold briefly for 1 second at the point of maximum flexion. Then slowly and in a controlled manner roll the ball back towards you until your legs are almost straight. The pelvis remains completely off the floor throughout the entire movement and does not touch the floor at any point.

Attention:
When bending the knees, the pelvis drops downwards instead of remaining raised; the lumbar spine becomes severely hyperextended (abdominal tension lost, extreme hollow back); the feet or knees tilt outwards or inwards; the ball is pulled in hastily and with a swing.

Lighten:
Hold a pure static shoulder bridge with your heels on the ball (without rolling in); lightly block the ball against a mat or wall so that it does not roll away to the side; after extending, briefly rest the pelvis on the floor, briefly relieve the strain and rebuild the position; smaller range of movement (bend the legs less/barely move the ball towards the body); place the arms at your sides on the floor.

Harden:
Perform on one leg: Keep the heel of one foot on the ball, whilst the other leg is stretched vertically upwards into the air and remains stationary; deliberately slow down the forward rolling phase (extension) to 4 seconds; place an additional weight plate on your pelvis and hold it in place with your hands.

1 exercise ball/swiss ball

1 weight disc/dumbbell/sandbag ► make the exercise more difficult (additional weight)