Raising and lowering the upper leg in lateral position (right) ► leg abduction

Individual work

Lateral position (left), head resting on the lower (upper) arm, the upper arm stabilises the upper body (bent at stomach height), lower leg (left) bent on the floor (thigh positioned at a right angle to the body pointing forwards), upper leg stretched in extension of the body in a high position, raise training leg (right) and lower back to the starting position.

Attention:
Do not lower the training leg completely, hips remain extended and internally rotated.

Lighten:
Just hold the position (without raising and lowering the leg); raise the leg less.

Harden:
Add weight to the leg.

Variation:
Move the training leg forwards (instead of upwards) and backwards or perform circular movements.

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