Lie face down on a Swedish box so that your pelvis or lower abdomen rests on the edge and your legs hang freely downwards. Hold onto the top of the box with your hands to stabilise your upper body. Your legs should hang straight towards the floor. Lift your legs, keeping them straight, from the hips until they are in line with your torso (your body forms a straight line from head to toe). The movement comes exclusively from the hip joint – the upper body remains still and fixed on the box throughout the exercise. Then lower your legs back to the starting position in a controlled manner, without using momentum.
Attention:
Perform the movement in a controlled manner and without momentum; lift the legs from the hips (not primarily by hyperextending the lumbar spine); keep the upper body and pelvis stable on the Swedish box; do not arch the lower back excessively; lift the legs only as far as a neutral spinal position can be maintained; keep the knees slightly bent or straight, depending on the chosen variation; return slowly to the starting position.
Lighten:
Lift your legs less high / reduce the range of motion; keep your knees slightly bent / lower or rest your legs briefly between repetitions; lie face down on the floor and lift your arms and legs.
Harden:
Hold an extra weight for your legs or between your feet.
