Instructions
Stand by (approx. 45 degrees) knee bent and your feet about Hüftbreite apart set against the arms above the body. Posture: abdominal muscles tightened up, chest out, back straight.

Instructions
Stand on a bar or board (if not available just a straight mark) with one leg before the other, the front knee directly over the ankle and the knee slightly bent.

Instructions
Stand with one leg forward, with the front knee over the ankle, knees slightly bent and feet apart around Hüftweite. Relax your shoulders and hold the dumbbells on the shoulders or at the rear Körperseiten. Halte high heels and toes after a forward.