Alternating raising and lowering of the pelvis in the shoulder position (hip bridge/pelvic lift) ► glute bridge

Individual work

Position your shoulders with your upper back on the edge of the seat of the chair, your legs bent with your feet on the floor (heel below the knee) and your arms crossed over your chest. From this position, lift one leg and stretch it out approximately horizontally to the floor (the thighs of the legs are parallel to each other), now lower the pelvis and raise it again. Finally, return the free leg to the starting position (put your foot down). Switch sides after each exercise.

Attention:
The upper body and thighs practically form a line in the starting position, keep the pelvis parallel to the floor (do not let it hang sideways).

1 (office) chair (without castors)