Lunge backwards (left) ► dumbbell reverse lunge

Individual work

Stand upright shoulder-width apart, one arm (right) hanging beside the body, the left arm bent and holding the weight in your hand (dumbbell, kettlebell or medicine ball) so that the weight is next to your head at ear level (place the medicine ball on your shoulder). At the same time, bend the (front left) standing leg to approximately a right angle in the knee joint, then straighten the front leg (left) and bring 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 the leg back less; hold less or no weight in the hands.

Harden:
More weight; additional weight.

1 dumbbell/kettlebell/medicine ball

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