Extension and flexion of the leg in shoulder position (left) ► glute bridge & leg press

Individual work

Shoulder position, place your arms on the floor at the side of your body, one leg (right) bent with the foot/heel on the floor (place the heel slightly in front of the knee, approximately 90 degree angle in the knee joint), the other (left) leg is also bent but lifted off the floor, the pelvis is also lifted. With the heel of the leg in the raised position, step into the loop of an elasticated rubber band, fix the other end of the band by placing the band around the lower leg (just below the knee) of the leg that has been set down. From this position, extend the training leg (left) (one-sided leg press - knee extension) and return to the starting position.

Attention:
In the end position, the upper body, thigh and extended leg practically form a line, with the upper body only resting on the shoulders and the pelvis parallel to the floor (do not let it hang to the side).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with more resistance.

1 mini-band