Raising and lowering the legs in prone position ► reverse hyperextension

Individual work

Prone position, arms bent beside the body with contact with the floor and head resting on the hands (or arms stretched out in front), both legs bent (right angle in the knee joint, soles of the feet pointing vertically upwards), actively push the legs/soles of the feet upwards, hold the position briefly and lower the legs back to the starting position.

Harden:
Additional weight on/between the legs.

2 weight cuffs/1 (medicine) ball ► Make the exercise more difficult (additional weight)