Extension and flexion of one leg in supine position alternating ► lying bent knee leg raise / alternating knee raise / lying single knee raise

Individual work

Lie on your back with your upper body slightly raised (shoulder blades lifted off the floor), legs bent and held high (slightly more than 90 degrees at the knee joint, lower legs parallel to the floor), outstretched arms pointing slightly backwards at an angle, grasp the weight with both hands. Extend one leg and return to the starting position. Switch sides after each exercise.

Attention:
Always keep your shoulder blades off the floor (constant tension), do not put your outstretched leg down, keep your head in a neutral position (no double chin).

Lighten:
Hold your arms at chest height or even further forwards; do not hold any additional weight in your hands; extend your leg less close to the floor.

Harden:
Hold your arms further back at an angle; more weight.

1 weight disc