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

Partner work

1 trainee & 1 helper ► Note change of position
(= double the time required; for lesson planner see Organisation Kraft: Info button Execution)

Trainee: Lie on back with legs bent, arms at sides of body, raise and lower pelvis (do not lower buttocks).
Partner: Support yourself on the hips of the active participant.

Attention:
Always listen to/respond to your partner (adjust pressure/resistance). No hollow back, push knees apart.

Lighten:
Just hold the position (without lifting and lowering the pelvis), more upright position of the partner (less pressure/resistance).

Harden:
Position the partner in a more forward position (additional pressure/resistance); unstable base.

1 ball/balance board/balance cushion ► Make the exercise more difficult (unstable surface)