Side support on the right forearm (possibly on a wall for the correct straight position), with the free arm held high or supported on the hip. Raise and lower the top leg.

Attention:
Head, torso, hips and knees form a line (pelvis does not tilt backwards or forwards). Keep the shoulder above the elbow.

Lighten:
Knee on the floor; spread the upper leg less; just hold the position.

Harden:
Additional weight (on the hip, on the upper leg for additional training of the leg muscles); unstable base (possible for both supporting arm and supporting leg).

1 weight cuff/weight vest/weight disc/dumbbell/sandbag ► make the exercise more difficult (additional weight)
1 ball/1-2 balance cushions/1 balance board ► make the exercise more difficult (unstable surface)

Side support on the right forearm (possibly on a wall for the correct straight position), with the lower leg placed on an object (e.g. helmet or tyre) and the free arm held high (starfish) or supported on the hip. Raise and lower the upper leg.

Attention:
Head, torso, hips and knees form a line (pelvis does not tilt backwards or forwards). Keep the shoulder above the elbow.

Lighten:
Place the knee on the object; spread the upper leg less; just hold the position.

Harden:
Additional weight (on the hip, on the upper leg for additional training of the leg muscles); unstable support for the arm.

1 helmet/(medicine) ball/pad (PUCH)
1 weight cuff/weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)
1 ball/balance cushion/balance board ► Make the exercise more difficult (unstable surface)

Side support on the right forearm (possibly on a wall for the correct straight position), with the free arm held high or supported on the hips. Stretch an elasticated band between the legs (place the band around the ankles). Lift the upper leg to stretch the band further. Then lower the leg back to the starting position.

Attention:
Head, torso, hips and knees form a line (pelvis does not tilt backwards or forwards), keep the shoulder above the elbow.

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with more resistance.

1 mini-band

Side support on the right forearm, with the lower knee, the lower leg (pointing diagonally backwards) and the outer instep of the foot on the floor. The upper (left) leg is supported on the lower leg. An elasticated band is stretched between the legs (place the band around the thighs slightly above the knees). The free arm can be supported on the hip. From this position, spread the upper (bent) leg apart (stretch/stretch the band further) and simultaneously lift the hip and push forwards. Then lower the pelvis back to the starting position and bring the upper leg back to the lower leg. The free arm can accompany the movement by pointing upwards in the end position, or it can remain supported on the hip.

Attention:
In the end position, the thigh and upper body practically form a line (push the pelvis forwards).

Lighten:
Select an elastic band with less resistance.

Harden:
Select an elastic band with greater resistance.

1 mini-band

Side support with your (left) arm stretched out (possibly against a wall for the correct straight position) and your free arm held high (starfish) or supported on your hips. Raise and lower the upper leg.

Attention:
Head, torso, hips and knees form a line (pelvis does not tilt backwards or forwards), keep the shoulder above the elbow.

Lighten:
Knee on the floor; spread the upper leg less.

Harden:
Additional weight (on the hip, on the upper leg for additional training of the leg muscles); unstable base (possible for both supporting arm and supporting leg).

1 weight cuff/weight vest/weight disc/dumbbell/sandbag ► Make the exercise more difficult (additional weight)
1 ball/1-2 balance cushions ► Make the exercise more difficult (unstable surface)

Side support with your (right) arm stretched out (possibly against a wall for the correct straight position) and your free arm held high (starfish) or supported on your hips. Raise and lower the upper leg.

Attention:
Head, torso, hips and knees form a line (pelvis does not tilt backwards or forwards), keep the shoulder above the elbow.

Lighten:
Knee on the floor; spread the upper leg less.

Harden:
Additional weight (on the hip, on the upper leg for additional training of the leg muscles); unstable base (possible for both supporting arm and supporting leg).

1 weight cuff/weight vest/weight disc/dumbbell/sandbag ► make the exercise more difficult (additional weight)
1 ball/1-2 balance cushions/1 balance board ► make the exercise more difficult (unstable surface)

Sitting position, arms supporting the upper body, which is tilted slightly backwards. One leg (right) bent and raised, the other leg (left) extended and slightly raised. Spread the outstretched training leg out to the side and return to the starting position.

Attention:
Do not put your training leg down.

Lighten:
Just hold the position (leg held high without moving to the side); spread your leg out less.

Harden:
Add weight to the leg.

Variation:
Move the training leg up and down or perform circular movements.

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

Sitting position, arms supporting the upper body, which is tilted slightly backwards. One leg (left) bent and raised, the other leg (right) extended and slightly raised. Spread the outstretched training leg out to the side and return to the starting position.

Attention:
Do not put your training leg down.

Lighten:
Just hold the position (leg held high without moving to the side); spread your leg out less.

Harden:
Add weight to the leg.

Variation:
Move the training leg up and down or perform circular movements

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

The foot loop of the cable pulley is attached around the training leg. In a standing position, to the side of the cable pulley, the leg is pushed away against the weight and returned in a controlled manner.

Starting position:
- Stand upright to the side of the device
- Foot loop on the ankle of the leg further away from the device

Finishing position:
- Training leg spread out to the side

Attention:
The upper body and hips remain stable (tighten the abdomen).

1 weight tower/machine ► Cable pulley (deep)

Stand with your feet shoulder-width apart and stretch an elasticated band between your legs (place the band around your ankles). Move your left leg to the corresponding side/spread it out to stretch the elastic band further. Then return the leg to the starting position.

Lighten:
Select an elastic band with less resistance.

Harden:
Select an elastic band with greater resistance.

1 mini-band

Stand upright with your hips wide apart and your arms supported on your hips. Lift one leg (left) slightly off the floor, stretch your training leg out to the side and return to the starting position.

Attention:
Do not put your training leg down completely (or only support it lightly on your toes). Keep the upper body stable, do not lean to the side.

Lighten:
Lower the leg completely after each repetition; lift the leg less (smaller angle).

Harden:
Lift the leg further (larger angle), add weight to the leg.

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

Stand upright shoulder-width apart next to a wall (chest parallel to the wall), fix an elasticated band at ankle height, step into the loop of the band with the leg closer to the wall (left). Spread the training leg (left) out to the side in the direction of the attachment. Then return the leg to the starting position to stretch/tension the elastic band again.

Attention:
Do not lower the training leg completely (to a standing position) or keep it raised off the floor at all times.

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with greater resistance.

1 elasticated rubber band
1 fastening elasticated rubber band

Stand upright shoulder-width apart next to a wall (chest parallel to the wall), fix an elasticated rubber band at ankle height, step into the loop of the band with the leg further away from the wall (left). Spread the training leg (left) out to the side to stretch/tension the elastic band (move the leg away from the wall). Then bring the leg back to the starting position.

Attention:
Do not lower the training leg completely (to a standing position) or keep it lifted off the floor at all times.

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with greater resistance.

1 elasticated rubber band
1 fastening elasticated rubber band

Easy squat position (legs shoulder-width apart) with the upper body leaning forwards, arms bent (approx. 90 degree angle at the elbow joint - upper arms close to the body, forearms pointing forwards at the level of the navel, possibly clasp your hands / or rest your hands on your hips), stretch an elasticated rubber band between your legs (place the band around your ankles). From this position, push one leg (left) backwards at an angle (abduction of the leg and extension of the hip) and return to the starting position.

Attention:
The movement only takes place in the leg/hip (upper body remains stable).

Lighten:
Select a rubber band with less resistance.

Harden:
Select a rubber band with greater resistance.

1 mini-band

The foot loop of the cable pulley is attached around the training leg. In a standing position, to the side of the cable pulley, the leg is pushed away against the weight and returned in a controlled manner.

Starting position:
- Stand upright to the side of the machine.
- Foot loop on the ankle of the leg further away from the machine.

End position:
- Training leg spread out to the side.

Attention:
The upper body and hips remain stable (tighten the abdomen).

1 weight tower/machine ► Cable pulley (deep)

Stand with your feet shoulder-width apart and stretch an elasticated band between your legs (place the band around your ankles). Move your right leg to the corresponding side/spread it out to stretch the elastic band further. Then return the leg to the starting position.

Lighten:
Select an elastic band with less resistance.

Harden:
Select an elastic band with greater resistance.

1 mini-band

Stand upright with your hips wide apart and your arms supported on your hips. Lift one leg (right) slightly off the floor, spread the training leg out to the side and return to the starting position.

Attention:
Do not put the training leg down completely (or only support it lightly on your toes). Keep your upper body stable, do not move to the side.

Lighten:
Lower your leg completely after each repetition; lift your leg less (smaller angle).

Harden:
Lift your leg further (larger angle), add weight to your leg.

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

Stand upright shoulder-width apart next to a wall (chest parallel to the wall), fix an elasticated band at ankle height, step into the loop of the band with the leg closer to the wall (right). Spread the training leg (right) out to the side in the direction of the attachment. Then return the leg to the starting position to stretch/tension the elastic band again.

Attention:
Do not lower the training leg completely (to a standing position) or keep it raised off the floor at all times.

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with greater resistance.

1 elasticated rubber band
1 fastening elasticated rubber band

Stand upright shoulder-width apart next to a wall (chest parallel to the wall), fix an elasticated rubber band at ankle height, step into the loop of the band with the leg further away from the wall (right). Spread the training leg (right) out to the side to stretch/tension the elastic band (move the leg away from the wall). Then bring the leg back to the starting position.

Attention:
Do not lower the training leg completely (to a standing position) or keep it lifted off the floor at all times.

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with greater resistance.

1 elasticated rubber band
1 fastening elasticated rubber band

Easy squat position (legs shoulder-width apart) with upper body leaning forwards, arms bent (approx. 90 degree angle at the elbow joint - upper arms close to the body, forearms pointing forwards at the level of the navel, possibly clasp hands / or rest hands on the hips), stretch an elasticated rubber band between the legs (place band around the ankles). From this position, push one leg (right) backwards at an angle (abduction of the leg and extension of the hip) and return to the starting position.

Attention:
The movement only takes place in the leg/hip (upper body remains stable).

Lighten:
Select a rubber band with less resistance.

Harden:
Select a rubber band with greater resistance.

1 mini-band

Stand on four feet (face/look down), raise/spread one leg (left) sideways to buttock height and lower it back to the starting position. The angle in the knee joint remains stable (approx. 90 degrees).

Attention:
Keep the pelvis and spine straight, do not put the training leg down between repetitions.

Lighten:
Lift/spread the leg less.

Harden:
Additional weight on the leg.

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

Stand on four feet (face/look down), raise/spread one leg (right) sideways to buttock height and lower it back to the starting position. The angle in the knee joint remains stable (approx. 90 degrees).

Attention:
Keep the pelvis and spine straight and do not put the training leg down between repetitions.

Lighten:
Lift/spread the leg less.

Harden:
Additional weight on the leg.

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

Shoulder position, one leg (right) bent with the foot/heel on the floor (place the heel in front of the knee, approx. 90 degree angle in the knee joint), the other (left) leg stretched out and pointing diagonally forwards in extension of the body, place the arms on the floor at the side of the body. The pelvis is raised so that the upper body and thigh (and outstretched leg) practically form a line. Stretch an elasticated band between the legs (place the band around the thighs slightly above the knees). From this position, push the training leg (left) outwards to the side away from the body (one-sided leg abduction) and bring it back to the centre of the other leg.

Attention:
Upper body, thigh and outstretched leg practically form a line, upper body only rests on the shoulders, keep pelvis parallel to the floor (do not let it hang sideways).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance; additional weight (on the hips).

1 mini band

1 weight vest/weight disc/dumbbell/sandbag ► Make the exercise more difficult (additional weight)

Shoulder position, one leg (left) bent with the foot/heel on the floor (place the heel in front of the knee, approx. 90 degree angle in the knee joint), the other (right) leg stretched out and pointing diagonally forwards in extension of the body, place the arms on the floor at the side of the body. The pelvis is raised so that the upper body and thigh (and outstretched leg) practically form a line. Stretch an elasticated band between the legs (place the band around the thighs slightly above the knees). From this position, push the training leg (right) outwards to the side away from the body (one-sided leg abduction) and bring it back to the centre of the other leg.

Attention:
Upper body, thigh and outstretched leg practically form a line, upper body only rests on the shoulders, keep pelvis parallel to the floor (do not let it hang sideways).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance; additional weight (on the hips).

1 mini band

1 weight vest/weight disc/dumbbell/sandbag ► Make the exercise more difficult (additional weight)

Lying on your side, bend your left leg and place it on the vaulting box element. Raise and lower your leg.

Attention:
Keep your lower leg parallel to the support. When raising and lowering the leg, always keep the knee and ankle at the same height.

Lighten:
Lift the training leg less.

Harden:
Do not lower the active leg completely; add weight to the leg.

1 vaulting box top

1 weight cuff ► to make the exercise more difficult (additional weight)