Raising and lowering the leg in a four-footed stance (right) ► kick-back

Individual work

Four-foot stance (face/look down), bend one leg (right) and hold it up (right angle in the knee, lower leg perpendicular to the floor, sole of the foot pointing upwards), lower the training leg (right) (bring the knee towards the floor) and lift it back to the starting position (one-sided hip extension).

Attention:
Initiate the movement from the buttocks, pull in the abdomen, do not press into a hollow back and tense the gluteal muscles. Raise your leg to the maximum horizontal position.

Lighten:
Just hold the position with your leg raised; raise your leg less.

Harden:
Additional weight for the training leg.

1 weight cuff ► Make the exercise more difficult (additional weight)