Extension and flexion of one leg in supine position alternating ► lying bent knee leg raise / alternating knee raise / lying single knee raise

Individual work

Lie on your back with your shoulders raised off the floor and your outstretched arms pointing vertically upwards (holding position), your legs are bent so that your lower legs point forwards parallel to the floor and your thighs point diagonally backwards (approx. 45 degree angle at the knee joint). In this position (deadbend), the elbows are close to the knees. An elasticated band is held between the legs (place the band around the outer edge of the foot). Alternately bend the hips and straighten the knee so that the leg is pointing diagonally forwards in extension of the body.

Attention:
Do not fully lower the shoulder blades.

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with greater resistance.

1 mini-band