Stand upright shoulder-width apart, arms hanging next to the body, holding the weight (dumbbell or kettlebell) with each hand, move one foot backwards and place it on the front foot, simultaneously bend the (front) supporting leg to approximately a right angle in the knee joint, then straighten the front leg and move the back leg forwards again to return to the starting position. Change sides (the free leg that is moved backwards) after each execution.
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 backwards; hold less or no weight in the hands.
Harden:
More weight; additional weight.
Variation:
While bending the front leg, bend the arms at the same time for additional training of the upper body (arm flexors). While stretching the leg, also return the arms to the starting position.
