Lunge to the front
You make a large step forward and bend the rear leg so that the knee almost touches the ground. Make sure that your back remains straight and the front knee is not pushed further than the tip of your toes to the front. The angle in both the knees should be close to 90 degrees. Hold this Position for five seconds and then go back to the starting position. Repeat the Exercise with the other leg. Perform the Exercise on each leg 10 to 15 times. Experienced hikers can take in each Hand a dumbbell and your arms either on the side of the body hang down, or in front of the abdomen.
Alternative: Who is well trained, can hold the depth Position comfortable for longer than five seconds. Small High-Low movements provide an additional training effect.