An elasticated rubber band is stretched between two posts just below buttock height. Stand with your feet shoulder-width apart in front of the band so that your thighs (just below your buttocks) touch the band (looking away from the band), arms hanging down towards the floor. Bend one leg (left) to approximately a right angle at the knee joint (buttocks at knee height), at the same time release the other leg from the floor and bring it forwards as straight as possible (held horizontally to the floor in the final position). The arms are also moved forwards while bending the supporting leg (left). Then straighten the training leg (left) again and return the free leg (right) and arms to the starting position in an upright position. During the movement sequence (one-legged squat), sit with your buttocks on the elasticated rubber band to provide support during the exercise.
Attention:
Lower your upper body as upright as possible (no tilting forwards or backwards), buttocks backwards, not knees forwards. Keep your back straight at all times (keep your torso tensed), distribute your weight over your entire foot.
Lighten:
Bend your supporting leg less (greater knee angle); bend your free leg; choose an elastic band with greater resistance.
Harden:
Choose an elastic band with less resistance.
