Bring hand and knee together in lateral forearm support (left) ► knee raise lateral pillar bridge / side bridge

Individual work

Side support on the (right) forearm (possibly on a wall for the correct straight position), bring the upper hand (or elbow) and upper knee together (approximately at the level of the navel) and back 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:
Place the lower knee on the floor; bend the leg less; only hold the position.

Harden:
Additional weight for the arm and/or training leg; unstable base (possible for both the supporting arm and the supporting leg).

2 weight cuffs/1 weight ball/dumbbell ► Make the exercise more difficult (additional weight)
1 ball/1-2 balance cushions/1 balance board ► Make the exercise more difficult (unstable surface)