Lunge from a standing position alternating ► lunge

Individual work

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, 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 leg to return to the standing position. Switch sides for the next exercise.

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.

Variation:
Weights with arms outstretched at chest height in front of you (if necessary, rotate your upper body to the side and back in a lunge)

2 dumbbells/kettlebells

1 weight waistcoat ► to make the exercise more difficult (additional weight)