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

Individual work

Shoulder position, one leg (left) bent and placed on the medicine ball/helmet/balance cushion/hemisphere (heel below the knee), the other (right) leg stretched out or bent and held high, arms flat on the floor at the side of the body, raise and lower the pelvis.

Attention:
Upper body only rests on the shoulders/do not lower the upper body completely, keep the pelvis parallel to the floor (do not let it hang sideways).

Lighten:
Lift the pelvis less; only hold the position; perform the exercise without a medicine ball/helmet.

Harden:
Additional weight (on the hips).

Variant:
Place one leg over the other (instead of stretching out/bending).

1 (medicine) ball/helmet

1 weight cuff/weight vest/weight disc/sandbag ► to make the exercise more difficult (additional weight)
1 balance hemisphere ► to make the exercise more difficult (unstable base)