Abduction and adduction of the leg in lateral forearm support (left) ► abduction / adduction lateral pillar bridge

Individual work

Side support on the left forearm (possibly on a wall for the correct straight position), with the free arm held high or supported on the hip. Raise and lower the top leg.

Attention:
Head, torso, hips and knees form a line (pelvis does not tilt backwards or forwards), keep the shoulder above the elbow.

Lighten:
Knee on the floor; spread the top leg less; just hold the position.

Harden:
Additional weight (on the hip, on the upper leg for additional training of the leg muscles); unstable base (possible for both supporting arm and supporting leg).

1 weight cuff/weight vest/weight disc/dumbbell/sandbag ► make the exercise more difficult (additional weight)
1 ball/1-2 balance cushions/1 balance board ► make the exercise more difficult (unstable surface)