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 (right) 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 position.
Attention:
Do not arch your back or tilt your pelvis to the side.
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).
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.
