Extension and flexion of the leg in shoulder position (right) ► leg curl

Individual work

Shoulder position, one leg (left) stretched out in a high position, the other leg (right) resting with the lower leg on the exercise ball, buttocks raised (push hips up), pull the ball over the heel of the training leg towards the body and bring it back to the starting position (bend and stretch leg).

Attention:
Buttocks and passive leg always remain in a high position (actively push buttocks upwards).

Lighten:
Only hold the starting position (without bending and stretching the leg); bend the leg less (hardly move the ball towards the body).

Harden:
Additional weight (on the hips).

Variation:
Free leg not extended in the high position but bent (knee pulled towards the chest).

1 exercise ball

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