Lunge from a standing position alternating ► lunge

Individual work

Stand, upper body upright and abdomen tensed, pistol held out in front with arms outstretched, lunge forwards, bend front (and back) leg to a right angle, push off front leg to return to standing position. On the next repetition, switch sides (bring the other leg forwards).

Attention:
Always keep the front knee behind the toe and centred over the foot.

Lighten:
Lower the upper body less (greater angle in the knees).

Harden:
Jump off with the legs when lifting the upper body to change the leg position (dynamically switch from one front leg to the other in the jump).

Variant I:
With each lunge, the pistol is passed between the legs (change hands between the legs).
Variant II:
Instead of bringing the front leg back to the standing position, the back leg is brought forwards and the knee bent (new lunge), creating a continuous movement.

1 pistol (neutralised)