Lunge backwards (left) ► dumbbell reverse lunge

Individual work

Stand upright shoulder-width apart, arms hanging next to the body, holding the weight (dumbbell or kettlebell) with each hand, move one foot (right) backwards and place it on the front foot, simultaneously bend the (front left) standing leg to approximately a right angle in the knee joint, then straighten the front leg (left) and move the back leg (right) forwards again to return to the starting position.

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)/lean back less; 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.

2 dumbbells/kettlebells

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