Move upper leg forwards in lateral forearm support (left) ► knee raise lateral pillar bridge

Individual work

Side support on the (left) forearm, push the thigh of the upper leg straight out forwards (lower leg parallel, thigh bent at approx. 90 degrees to the body/leg) and return to the starting position.

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

Lighten:
Knee on the floor; move your leg less forwards; just hold the position.

Harden:
Additional weight (for the free leg or on the hip); unstable support (possible for both the arm and the leg).

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