Raising and lowering the leg in shoulder position (right) ► hip bridge alternating

Individual work

Shoulder position (raise buttocks, body tension), place your hands next to your body (or cross them), place one leg (left) stretched out on an object (e.g. helmet), the other leg stretched out in a high position, lower and raise the training leg (right).

Attention:
Head, torso, hips and knees practically form a line (do not let your buttocks sag, tighten your stomach).

Lighten:
Lift your leg less when holding it up.

Harden:
Additional weight (on the training leg or on the hips).

1 helmet

1 weight cuff/weight disc/sandbag/fighting backpack/tyre (PUCH) ► Make the exercise more difficult (additional weight)