Raising and lowering the pelvis in the shoulder position (hip bridge/pelvic lift) ► glute bridge

Individual work

Shoulder position with legs bent and feet up. The arms hold the weight on the hips. Raise and lower the pelvis in this position.

Attention:
Upper body only rests on the shoulders, do not lower the upper body/pelvis completely.

Lighten:
Lift the pelvis less; only hold the position.

Harden:
Stable support for the legs.

Variation:
Place one leg over the other or stretch one leg out in extension of the upper body (organisation = 2 exercises/train both sides).

1 dumbbell/kettlebell/weight disc/sandbag

1 ball/balance cushion/balance board ► Make the exercise more difficult (unstable surface)