Alternating extension and flexion of one leg while standing ► knee raise

Individual work

Stand upright with your feet shoulder-width apart, hold your assault rifle outstretched (at chest height), lift your knees alternately to the height of your navel.

Lighten:
Lift your knees less.

Harden:
Do not put your heels down/stand only on the balls of your feet (additional strain on the calf muscles and more demanding in terms of coordination).

Variant:
Fast exercise execution (knee lift).

1 assault rifle (neutralised)