Raising and lowering the lower leg in lateral position (right) ► leg adduction

Individual work

Lying on your side (right), head resting on the lower (upper) arm, the upper arm stabilises the upper body (bent at stomach level), lower leg (right) stretched slightly off the floor, upper leg bent and resting on the floor (lower leg parallel to the stretched leg), raise and lower the training leg (right).

Attention:
Do not lower the training leg completely.

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)