Raising and lowering the pelvis in lateral forearm support (right) ► lateral pillar bridge

Individual work

Lateral support on the (right) forearm (possibly on a wall for the correct position), lower leg resting on an object (e.g. helmet or tyre), raise and lower the pelvis.

Attention:
Head, torso, hips and knees practically form a line (pelvis does not tilt backwards or forwards), keep the shoulder above the elbow.

Lighten:
Place the knee on the object; just hold the position.

Harden:
Additional weight on the hip; unstable support for the arm; lift and lower the upper leg as soon as the torso is raised for additional abductor training.

1 helmet/(medicine) ball/pad (PUCH)

1 weight vest/weight disc/sandbag ► to make the exercise more difficult (additional weight)
1 ball/1-2 balance cushions/1 balance board ► to make the exercise more difficult (unstable surface)