Standing, upper body upright and abdomen tensed, with arms hanging at the side of the body, grasp a weight (dumbbell or kettlebell) with both hands. Lunge forwards (with the right leg), bend the front (and back) leg to approximately a right angle (buttocks at knee height of the front leg, knee of the back leg almost touching the floor), then push off the front (right) leg to return to the standing position in the starting position.
Attention:
Always keep the front knee behind the tip of the foot and centred over the foot.
Lighten:
Lower the upper body less (greater angle in the knees); less or no weight.
Harden:
Additional weight.
Variant I:
Extend and bend the legs (raise and lower the upper body) in the lunge position without bringing the front leg back to the starting position in the upright position.
Variant II:
Weights with outstretched arms at chest height in front of you (if necessary, rotate your upper body to the side and back in a lunge).
