SINGLE LEG PRESS
Adjust the height so that with leg bent you can lie underneath the EISENHORN.
One leg is bent and positioned firmly on the floor. The other leg is placed on EISENHORN with the ball of the foot. Back is flat on the floor – not arched. Arms are relaxed and stretched out to the sides.
With pressure coming from the thigh, move the leg slowly and smoothly up until it is almost extended. At the end of the movement, straighten the foot as far as you can. Then smoothly return to the starting position (stop before releasing point and repeat, so that your muscles stay under pressure during whole performance).
This exercise will clearly show weaknesses in the muscle chain. This manifests itself by jerky movement when lowering the EISENHORN. After some training, this will improve to a smooth, flowing movement.