Abduction and adduction of the leg in lateral support (right) ► lateral pillar bridge

Individual work

Side support with your (right) arm stretched out (possibly against a wall for the correct straight position) and your free arm held high (starfish) or supported on your hips. Raise and lower the upper 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 upper leg less.

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)