Raising and lowering one leg in supine position (left) ► one leg raise

Individual work

Lie on your back, one leg stretched out slightly off the floor (left), the other leg (right) lying flat on the floor or bent with the foot flat on the floor. Place your arms flat on the floor at your sides or place your hands under your buttocks. Raise the slightly raised leg as straight as possible upwards and back to the starting position. The greater the flexibility, the more vertically the leg can be raised to the holding position.

Attention:
Keep your (lower) back in constant contact with the floor (no hollow back, consciously tense your stomach), do not put your leg down.

Lighten:
Just hold the position (leg extended slightly off the floor); lower the leg completely after each exercise.

Harden:
Additional weight for the leg.

Variant I:
Execute circular movements with the free leg or spread the leg out and bring it back to the centre.

1 weight cuff ► Make the exercise more difficult (additional weight)