Abduction and adduction of the legs in shoulder position ► glute bridge & abduction

Individual work

Shoulder position, legs bent with the feet/heels on the floor (heels in front of the knees, approximately 90 degree angle at the knee joint) and arms positioned to the side of the body. The pelvis is raised so that the upper body and thighs practically form a line. Stretch an elasticated band between the legs (place the band around the thighs slightly above the knees). From this position, push the legs outwards to the respective side (leg abduction on both sides) and bring them back together again.

Attention:
The upper body and thighs practically form a line, the upper body only rests on the shoulders.

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance; additional weight (on the hips); unstable support for the legs.

1 mini band

1 weight vest/weight disc/dumbbell/sandbag ► to make the exercise more difficult (additional weight)
1 ball/balance cushion/balance board ► to make the exercise more difficult (unstable surface)