Attach the strap and insert the handle bar into both grip loops.
Grasp the pole in the wide top grip. With hip-width squat position (upper body parallel to the ground) go under the bar between the straps and position the bar on the back of the shoulders. Right angle between the front upper leg and lower leg (knee joint via foot joint). Look forward.
Stand up with pressure from the front leg until the leg is almost stretched. The back is stabile and straight.
The further the lunge, the stronger the training effect on the buttock muscles (and weaker on the thigh). Switch the legs!
Never extend the knee beyond the toes!