Raising and lowering the pelvis in the shoulder position ► hip thrust

Individual work

Shoulders and head rest on the exercise ball, legs bent, feet flat on the floor, arms stretched out and held high, buttocks raised and lowered.

Lighten:
Arms crossed on the chest or supported on the hips, just hold the position with the pelvis raised (without raising and lowering the buttocks).

Harden:
Additional weight (on the hips); unstable support for the legs.

1 exercise ball

1 weight disc/dumbbell/sandbag ► to make the exercise more difficult (additional weight)
1 ball/balance board/balance cushion ► to make the exercise more difficult (unstable surface)