Raising and lowering the pelvis in the shoulder position on one leg (left) (hip bridge/pelvic lift) ► glute bridge

Individual work

Shoulder position with the upper back on the edge of the seat of the chair, one leg (left) bent and placed on the floor (heel below the knee), the other (right) leg lifted and stretched out approximately horizontally to the floor, the thighs of the legs are parallel to each other, the arms crossed on the chest. From this position, lower the pelvis and raise it back to the starting position.

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)