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

Individual work

Shoulder position, one leg (left) bent and placed on the floor (heel below the knee), the other (right) leg stretched out, the thighs of the legs are parallel to each other, arms flat on the floor at the sides of the body, raise and lower the pelvis.

Attention:
Upper body only rests on the shoulders/do not lower the upper body completely, keep the pelvis parallel to the floor (do not let it hang sideways).

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

Harden:
Additional weight (on the hips); unstable support for the leg.

Variation:
Place one leg over the other (instead of stretching out).

1 weight cuff/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)