Raising and lowering one leg in forearm support alternating backwards ► marching reverse pillar bridge

Individual work

Inverted forearm support (the outstretched legs and upper body practically form a line, the legs are supported on the heels and the upper body on the forearms, the face/gaze thus points upwards, the forearms lie flat on the floor parallel to each other, the upper arms are vertical), alternately raise one leg outstretched (approximately at the height of the tip of the foot) and lower it again.

Attention:
Head, torso, hips and knees practically form a line (do not let your buttocks sag, tighten your stomach), do not hyperextend your knee joints.

Lighten:
Bend your legs slightly.

Harden:
Additional weight (on the hips); unstable base for the legs (arms probably too heavy).

1 weight vest/weight disc/sandbag ► to make the exercise more difficult (additional weight)
1 ball/balance cushion/balance board ► to make the exercise more difficult (unstable surface)