Shoulder position, one leg (right) bent and placed on the medicine ball/helmet/balance cushion/hemisphere (heel below the knee), the other (left) leg stretched out or bent and held high, arms flat on the floor at the side 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; only hold the position; perform the exercise without a medicine ball/helmet.

Harden:
Additional weight (on the hips).

Variant:
Place one leg over the other (instead of stretching out/bending).

1 (medicine) ball/helmet

1 weight cuff/weight vest/weight disc/sandbag ► to make the exercise more difficult (additional weight)
1 balance hemisphere ► to make the exercise more difficult (unstable base)

Shoulder position with the upper back on the edge of the seat of the chair, one leg (right) bent and placed on the floor (heel below the knee), the other (left) leg lifted and stretched out approximately horizontally to the floor, the thighs of the legs are parallel to each other, the arms crossed on the chest. From this position, lower the pelvis and raise it back to the starting position.

Attention:
The upper body and thighs practically form a line in the starting position, keep the pelvis parallel to the floor (do not let it hang sideways).

1 (office) chair (without castors)

Trainee: Stands in side support (on the forearm), both legs are lifted off the floor, with the upper (right) leg being held by the partner, the legs are brought together and apart again (straddle position) by lowering and raising the lower (left) leg.
Partner: Stands frontally at the feet of the active participant and holds their upper foot at hip height.

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

Lighten:
Just hold the position, temporarily lower your lower leg to the floor or spread it out less.

Harden:
Additional weight on the training leg (lower leg).

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

Trainee: Stands in side support (on the forearm), both legs are lifted off the floor, with the upper (left) leg being held by the partner, the legs are brought together and apart again (straddle position) by lowering and raising the lower (right) leg.
Partner: Stands frontally to the feet of the active participant and holds their upper foot at hip height.

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

Lighten:
Just hold the position, temporarily lower your lower leg to the floor or spread it out less.

Harden:
Additional weight on the training leg (lower leg).

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

Sit, arms supporting the slightly backward leaning upper body, one leg (right) bent and raised, the other leg (left) extended forwards in a high hold, raise and lower the extended training leg.

Attention:
Do not fully lower the training leg.

Lighten:
Just hold the position (leg in high hold without lifting and lowering); lift the training leg less.

Harden:
Add weight to the training leg.

Variant:
Execute circular movements with the extended leg.

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

Sit, arms supporting the slightly backward leaning upper body, one leg (left) bent and raised, the other leg (right) extended forwards in a high hold, raise and lower the extended training leg.

Attention:
Do not fully lower the training leg.

Lighten:
Just hold the position (leg in high hold without lifting and lowering); lift the training leg less.

Harden:
Add weight to the training leg.

Variant:
Execute circular movements with the extended leg.

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

Four-foot stance (face/look down), bend one leg (left) 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 (left) (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 the 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)

Stand on four feet (face/gaze downwards), support your upper body on the seat of the chair with your arms crossed (forearms resting on the seat cushion). Raise the free leg (left) and push it backwards. Then bend the leg again and bring the knee back to the starting position (if necessary, do not lower it completely).

Attention:
Initiate the movement from the buttocks, pull in the abdomen, do not press into the hollow back and tense the gluteal muscles.

1 (office) chair

Four-foot stance (face/look down), bend one leg (left) and hold it up (right angle in the knee, thigh parallel and lower leg practically perpendicular to the floor, sole of the foot pointing upwards), lower the training leg (left) (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 the hollow back and tense the gluteal muscles. Raise your leg to the maximum horizontal position.

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

1 mini-band

Four-foot stance (face/gaze downwards), with both legs slightly raised off the floor (right angle in the knee joint, thigh vertical and lower leg parallel to the floor, knee close to the floor), stretch an elasticated band between the legs (place the band around the thighs slightly above the knees). From this position, raise the training leg (left) (one-sided hip extension), leaving the position of the leg (angle in the knee joint) practically unchanged. In the end position, the sole of the foot points upwards, the lower leg is vertical and the thigh is parallel to the floor. Then lower the training leg back to the starting position.

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:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

1 mini-band

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)

Stand on four feet (face/gaze downwards), support your upper body on the seat of the chair with your arms crossed (forearms resting on the seat cushion). Raise the free leg (right) and push it backwards. Then bend the leg again and bring the knee back to the starting position (if necessary, do not lower it completely).

Attention:
Trigger the movement from the buttocks, pull in the abdomen, do not press into the hollow back and tense the gluteal muscles.

1 (office) chair

Four-foot stance (face/look down), bend one leg (right) and hold it up (right angle in the knee, thigh parallel and lower leg practically 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:
Select a rubber band with less resistance.

Harden:
Select a rubber band with greater resistance.

1 mini-band

Four-foot stance (face/gaze downwards), with both legs slightly raised off the floor (right angle in the knee joint, thigh vertical and lower leg parallel to the floor, knee close to the floor), stretch an elasticated band between the legs (place the band around the thighs slightly above the knees). From this position, raise the training leg (right) (one-sided hip extension), leaving the position of the leg (angle in the knee joint) practically unchanged. In the end position, the sole of the foot points upwards, the lower leg is vertical and the thigh is parallel to the floor. Then lower the training leg back to the starting position.

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:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

1 mini-band

Stand on four feet (face/gaze downwards), support your upper body on the seat of the chair with your arms crossed (forearms resting on the seat cushion). Raise the free leg and push it backwards. Then bend the leg again and bring the knee back to the starting position. Switch sides after each repetition.

Attention:
Trigger the movement from the buttocks, pull in the abdomen, do not press into the hollow back and tense the gluteal muscles.

1 (office) chair

Stand on four feet (face/gaze downwards), with both legs slightly raised off the floor (right angle in the knee joint, thighs vertical and lower legs parallel to the floor, knees close to the floor), stretch an elasticated band between the legs (place the band around the thighs slightly above the knees). From this position, lift one leg alternately, leaving the position of the leg (angle in the knee joint) practically unchanged. In the end position, the sole of the foot points upwards, the lower leg is vertical and the thigh is parallel to the floor. Then lower the training leg back to the starting position to perform the exercise with the other leg.

Caution:
Trigger 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 a maximum horizontal position.

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with more resistance.

1 mini-band

Lying on your stomach, stretch an elasticated band between your legs (place the band around your ankles), raise one leg (left) slightly. From this position, raise the only slightly bent training leg (left) significantly (one-sided hip extension) and lower it back to the starting position.

Attention:
Do not lower the training leg completely.

Lighten:
Select an elastic band with less resistance.

Harden:
Select an elastic band with greater resistance.

1 mini-band

Stomach position, bend one leg (left) and hold it up (right angle at the knee, lower leg perpendicular to the floor, sole of the foot pointing upwards), lift the training leg (left) and lower it back to the starting position (range of motion approx. 10-15 cm).)

Attention:
Tighten your abdomen, do not press into a hollow back.

Lighten:
Just hold the position with the raised leg; lift the training leg less.

Harden:
Additional weight for the training leg.

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

Lying on your stomach, stretch an elasticated band between your legs (place the band around your ankles), raise one leg (right) slightly. From this position, raise the only slightly bent training leg (right) significantly (one-sided hip extension) and lower it back to the starting position.

Attention:
Do not lower the training leg completely.

Lighten:
Select an elastic band with less resistance.

Harden:
Select an elastic band with greater resistance.

1 mini-band

Stomach position, bend one leg (right) and hold it up (right angle at the knee, lower leg perpendicular to the floor, sole of the foot pointing upwards), lift the training leg (right) and lower it back to the starting position (range of motion approx. 10-15 cm).)

Attention:
Tighten your abdomen, do not press into a hollow back.

Lighten:
Just hold the position with the raised leg; lift the training leg less.

Harden:
Additional weight for the training leg.

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

Shoulder position (raise buttocks, body tension), place your hands next to your body (or cross them), place one leg (right) stretched out on an object (e.g. helmet), the other leg stretched out in a high position, lower and raise the training leg (left).

Attention:
Head, torso, hips and knees practically form a line (do not let your buttocks sag, tighten your stomach).

Lighten:
Lift your leg less when holding it up.

Harden:
Additional weight (on the training leg or on the hips).

1 helmet

1 weight cuff/weight disc/sandbag/fighting backpack/tyre (PUCH) ► Make the exercise more difficult (additional weight)

Shoulder position (raise buttocks, body tension), place your hands next to your body (or cross them), place one leg (left) stretched out on an object (e.g. helmet), the other leg stretched out in a high position, lower and raise the training leg (right).

Attention:
Head, torso, hips and knees practically form a line (do not let your buttocks sag, tighten your stomach).

Lighten:
Lift your leg less when holding it up.

Harden:
Additional weight (on the training leg or on the hips).

1 helmet

1 weight cuff/weight disc/sandbag/fighting backpack/tyre (PUCH) ► Make the exercise more difficult (additional weight)

Lateral position (right), lower (right) arm placed on the hip, upper arm bent next to the head, raise the upper body sideways (diagonally upwards) and simultaneously spread the upper leg, lower the upper body back to the starting position, while also bringing the spread leg back down to the starting position (legs parallel).

Attention:
Do not lower your upper body and training leg completely (constant tension/strain), do not pull your head with your hand (place your hand next to your ear).

Lighten:
Lift the upper body/training leg less; arm extended in the extension of the body instead of bent next to the head; only hold the position (without raising and lowering the upper body/leg).

Harden:
Arm extended in the extension of the body (hand not placed next to the ear) with additional weight; additional weight for the training leg.

1-2 weight cuffs/1 dumbbell ► Make the exercise more difficult (additional weight)

Lateral position (left), lower (left) arm placed on the hip, upper arm bent next to the head, raise the upper body sideways (diagonally upwards) and simultaneously spread the upper leg, lower the upper body back to the starting position, while also bringing the spread leg back down to the starting position (legs parallel).

Attention:
Do not lower your upper body and training leg completely (constant tension/strain), do not pull your head with your hand (place your hand next to your ear).

Lighten:
Lift the upper body/training leg less; arm extended in the extension of the body instead of bent next to the head; only hold the position (without raising and lowering the upper body/leg).

Harden:
Arm extended in the extension of the body (hand not placed next to the ear) with additional weight; additional weight for the training leg.

1-2 weight cuffs/1 dumbbell ► Make the exercise more difficult (additional weight)

Lying on your side (right), head resting on the lower (upper) arm, the upper arm stabilises the upper body (bent at stomach height), lower leg (right) 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 (left) 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 lifting and lowering the leg); lift 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)