Abduction and adduction of the leg in lateral forearm support (right) ► abduction / adduction lateral pillar bridge

Individual work

Side support on the right forearm (possibly on a wall for the correct straight position), with the lower leg placed on an object (e.g. helmet or tyre) and the free arm held high (starfish) or supported on the hip. Raise and lower the upper leg.

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

Lighten:
Place the knee on the object; spread the upper leg less; just hold the position.

Harden:
Additional weight (on the hip, on the upper leg for additional training of the leg muscles); unstable support for the arm.

1 helmet/(medicine) ball/pad (PUCH)
1 weight cuff/weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)
1 ball/balance cushion/balance board ► Make the exercise more difficult (unstable surface)