Lunge backwards (right) ► reverse lunge

Individual work

Stand upright with your feet shoulder-width apart, arms supported on your hips or in front of you, move one foot (left) backwards and place it on the front foot, simultaneously bend the (front) standing leg (right) to approximately a right angle in the knee joint, then straighten the front leg (right) and move the back leg (left) forwards again to return to the starting position.

Attention:
Upright posture, front knee always remains behind the tip of the foot and centred over the foot.

Lighten:
Lower the upper body less (greater angle in the knee)/lead the free leg less far back.

Harden:
Additional weight (hold on the shoulders/in the hands).

1 weight vest/sandbag/barbell/2 dumbbells ► make the exercise more difficult (additional weight)