Extension and flexion of one leg in supine position alternating ► lying bent knee leg raise / alternating knee raise / lying single knee raise

Individual work

Lying on your back, arms at your sides on the floor or on your body, lower back (lumbar spine) pressed towards the floor, one leg bent and held high (lower leg parallel to the floor, thigh approx. 90 degrees to the body), the other leg stretched out and slightly raised from the floor, alternate the position of the legs (bend/bend one leg, stretch out the other).

Attention:
Keep your back in constant contact with the floor (no hollow back, consciously tense your stomach), do not put your legs down.

Lighten:
Lower your legs less.

Harden:
Add weight to your legs.

2 weight cuffs ► Make the exercise more difficult (additional weight)