Raising and lowering the pelvis in the shoulder position (hip bridge/pelvic lift) ► glute bridge

Individual work

Lay on your shoulders with your legs bent and your feet up. The arms are at the sides of the body and flat on the floor. Raise and lower the pelvis in this position.

Attention:
Upper body only rests on the shoulders, do not lower the upper body/pelvis completely.

Lighten:
Lift the pelvis less; only hold the position.

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)