Lunge backwards (left) ► reverse lunge

Individual work

Stand upright with your feet shoulder-width apart, arms supported on your hips or in front of you, place one foot (left) on a slippery surface, slowly move the free leg (left) back, simultaneously bend the front leg (right) to approximately a right angle at the knee joint, then bring the legs back together to the starting position for standing.

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)/less wide extension of the free leg.

Harden:
Additional weight (hold on the shoulders/in the hands); unstable base for the supporting leg.

1 carpet remnant/felt slipper/glider

1 weight vest/sandbag/barbell/2 dumbbells ► to make the exercise more difficult (additional weight)
1 ball/balance cushion ► to make the exercise more difficult (unstable surface)