Alternating abduction and adduction of one leg while standing ► skater pushes

Individual work

Easy squat position (legs shoulder-width apart) with upper body leaning forwards, arms bent (approx. 90 degree angle at the elbow joint - upper arms close to the body, forearms pointing forwards at the level of the navel, possibly clasp hands / or rest hands on the hips), stretch an elasticated rubber band between the legs (place band around the ankles). From this position, alternately push one leg out diagonally backwards (abduction of the leg and extension of the hip) and return to the starting position. The movement can be compared to speed skating (skater pushes).

Attention:
The movement takes place exclusively in the leg/hip (upper body remains stable).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with more resistance.

1 mini-band