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 shoulders raised off the floor and your outstretched arms pointing vertically upwards (holding position), your legs are bent so that your lower legs point forwards parallel to the floor and your thighs point diagonally backwards (approx. 45 degree angle at the knee joint). In this position (deadbend), the elbows are close to the knees. An elasticated rubber band is held between the arms (place the band around the edges of the hands/wrists), whereby the arms/shoulders are always pressed apart (external rotation of the shoulders). An elasticated band is also held between the legs (place the band around the outer edge of the foot). Alternately bend your hips and straighten your knee so that your leg is pointing diagonally forwards as an extension of your body.

Attention:
Do not fully lower the shoulder blades; consciously push the shoulders outwards.

Lighten:
Select an elastic band with less resistance.

Harden:
Select an elastic band with greater resistance.

2 mini ribbons