Alternating extension and flexion of one leg in support ► knee shift

Individual work

Stand at the bar (end), body stretched, legs pointing (closed) towards the floor, alternately bend one leg and raise the knee to the level of the navel. Then stretch the leg back to the starting position (raise and lower the leg) to perform the exercise with the other leg.

Attention:
Keep the upper body/arm position stable during the exercise (elbows close to the body), slightly forward with the upper body, perform the movement in a controlled manner.

Lighten:
Lift the leg less.

Harden:
Additional weight (on the legs); tighten the elastic band between the legs.

Variation:
Bend both legs at the same time.

1 bar

2 weight cuffs/1 elasticated rubber band ► Make the exercise more difficult (additional weight)