Stand on four feet (face/gaze downwards), with both legs slightly raised off the floor (right angle in the knee joint, thighs vertical and lower legs parallel to the floor, knees close to the floor), stretch an elasticated band between the legs (place the band around the thighs slightly above the knees). From this position, lift one leg alternately, leaving the position of the leg (angle in the knee joint) practically unchanged. In the end position, the sole of the foot points upwards, the lower leg is vertical and the thigh is parallel to the floor. Then lower the training leg back to the starting position to perform the exercise with the other leg.
Caution:
Trigger the movement from the buttocks, pull in the abdomen, do not press into a hollow back and tense the gluteal muscles. Raise your leg to a maximum horizontal position.
Lighten:
Choose a rubber band with less resistance.
Harden:
Choose a rubber band with more resistance.
