Raising the pelvis in the shoulder position ► glute bridge

Individual work

Lay on your shoulders with your legs bent and your feet on the floor (heels under your knees) and your arms at your sides. Now lift the pelvis and hold the position at the top point.

Attention:
Upper body and thighs practically form a line, upper body only rests on the shoulders.

Lighten:
Lift the pelvis less (upper body and thighs not in line).

Harden:
Additional weight (on the hips); unstable surface for the legs.

Variant:
Place one leg over the other or stretch one leg out in extension of the upper body (organisation = 2 exercises/train both sides).

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