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

Partner work

Trainee: Supine position, one leg bent and raised on the floor, the other (right) leg stretched out and raised, arms at the side of the body, raise and lower the pelvis (do not lower the 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 raising and lowering the pelvis), more upright stance of the partner (less pressure/resistance).

Harden:
Position the partner more forward (additional pressure/resistance); unstable base for the supporting leg.

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