Four-foot stance (hands under shoulders, knees under hips), back neutral, engage core, gaze towards floor, neck in line with spine. From this position, slowly lift one leg (left) backwards until thigh and upper body form a straight line. Keep your foot relaxed (either flexed or loosely stretched), your pelvis stable and avoid arching your back. Hold your leg briefly in the end position, then lower it in a controlled manner.
Attention:
Do not arch your back or tilt your pelvis to the side. Work in a controlled manner, not with momentum.
Lighten:
Lift your leg slightly off the floor instead of up to hip height. Move both hands further forward in the starting position (this relieves pressure on the lower back). Omit the hold time and put your leg back down immediately.
Harden:
Add extra weight to the training leg (e.g. weight cuff, mini band)
Variation I:
Perform small pulsating movements with your leg in the end position.
Variation II:
Raise your arm in the opposite direction.
