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)

Lying on your side (right), head resting on the lower (upper) arm or the hand of the bent lower arm supporting the head, the upper arm stabilising the upper body (bent at stomach height), both legs stretched in extension of the body, raise the training leg at the top (left) and lower it back to the starting position.

Attention:
Do not lower the training leg completely.

Lighten:
Just hold the position with the training leg slightly raised (without raising and lowering the leg); raise the leg less.

Harden:
Add weight to the leg.

Variant:
Move the training leg forwards (instead of upwards) and backwards or perform circular movements.

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

Lying on your side (left), head resting on the lower (upper) arm or the hand of the bent lower arm supporting the head, the upper arm stabilising the upper body (bent at stomach height), both legs stretched in extension of the body, an elastic band is stretched between the legs (place the band around the ankles). Raise the training leg at the top (right) (stretch/stretch the band further) 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

Lateral position (left), head resting on the lower (upper) arm, the upper arm stabilises the upper body (bent at stomach height), lower leg (left) 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 (right) 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 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)

Lying on your side (left), head resting on the lower (upper) arm or the hand of the bent lower arm supporting the head, the upper arm stabilising the upper body (bent at stomach height), both legs stretched in extension of the body, raise the training leg at the top (right) and lower it back to the starting position.

Attention:
Do not lower the training leg completely.

Lighten:
Just hold the position with the training leg slightly raised (without raising and lowering the leg); raise the leg less.

Harden:
Add weight to the leg.

Variant:
Move the training leg forwards (instead of upwards) and backwards or perform circular movements.

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

Lying on your side (left), head resting on the lower (upper) arm or the hand of the bent lower arm supporting the head, the upper arm stabilising the upper body (bent at stomach height), both legs stretched in extension of the body, an elastic band is stretched between the legs (place the band around the ankles). Raise the training leg at the top (right) (stretch/stretch the band further) 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

Lie on your back, arms bent (palms facing forwards), elbows supporting the slightly raised upper body, legs bent at the heels on the floor, raise and lower the upper body by pushing the elbows backwards.

Attention:
Never lower your upper body completely, place your elbows below your shoulders.

Lighten:
Just hold the position (without raising and lowering your upper body); lift your upper body less.

Harden:
Additional weight (on your chest).

1 weight vest/weight disc ► Make the exercise more difficult

While standing, fasten the elastic band at head height. The exercise takes place in a kneeling position (chest facing the wall). Hold the elastic band with both hands in an overhand grip with your arms stretched out (arms parallel to the floor). Lower your upper body towards the floor with your back straight, keeping your arms straight (back, head and arms practically form a line in the end position) so that the elastic band is stretched/tensioned. Then raise your upper body back up to the starting position.

Attention:
Keep your back straight.

Lighten:
Choose a rubber band with lower resistance.

Harden:
Choose a rubber band with greater resistance.

1 elasticated rubber band
1 fastening elasticated rubber band

Kneeling position (upper body slightly forward with back straight), place arms bent next to head, curl upper body and stretch back to starting position.

Attention:
Start stretching consciously in the lower back and try to curl up/stretch vertebra by vertebra, do not rest buttocks on heels.

Lighten:
Arms folded across your chest; hold the position with your upper body slightly forward.

Harden:
Keep additional weight on your chest; hold your arms up (possibly with additional weight).

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

Start kneeling (on both knees), bring your upper body slightly forward with a straight back, curl your upper body and stretch back to the starting position.

Attention:
Start the stretch consciously in the lower back and try to roll up/stretch vertebra by vertebra, do not rest your buttocks on your heels.

Lighten:
Hold the position with your upper body slightly forward.

Harden:
Hold the pistol high.

1 pistol (neutralised)

Kneeling position (upper body slightly forward with back straight), hold assault rifle at chest height with arms crossed, curl upper body and stretch back to starting position.

Attention:
Start stretching consciously in the lower back and try to curl up/stretch vertebra by vertebra, do not rest your buttocks on your heels.

Lighten:
Hold the position with your upper body slightly forward.

Harden:
Place the assault rifle on the back of your neck.

1 assault rifle (neutralised)

When sitting upright on the cushion, the feet are fixed in the holder with the knees slightly bent (feet pointing upwards), the outstretched arms are held diagonally forwards towards the feet (or only up to the shins). The torso bend (sit up) is performed with the knees initially slightly bent on the way down, with the upper body lowered as far as the training level allows (into the horizontal plane or even lower towards the floor). As the upper body is lowered, the arms are extended overhead at the same time (hold them up). Once you have reached the end position (e.g. horizontal or hands touching the floor), quickly straighten your knees and catapult your upper body upwards to return to the seated position (bring your arms to your shins/to the support at the same time).

Attention:
The GHD sit up is a great exercise for training the abdominal muscles statically and the hip flexors dynamically. When setting up, ensure that the hip joint can move freely. It is important to extend the knees on the way up in order to engage the straight muscle of the thigh (m. rectus femoris) as the primary hip flexor. Those who do not force knee extension will not use the m. rectus femoris primarily as a hip flexor and will therefore work via other hip flexors such as the m. iliopsoas. However, as this attaches to the spine, stress can be placed on the back and pain can be felt. With the GHD sit up, it is important to understand that it is not the bending of the spine (as with the crunch), but the active keeping of the spine straight (static working of the abdominal muscles) during the movement that should provide the training stimulus for the abdomen.

Lighten:
Caution is advised with the GHD sit up: Firstly, 30+ regular trunk bends should be mastered. The next step is to be able to hold the horizontal on the GHD for 30+ seconds. Then practise the GHD sit ups slowly with increasing ROM (range of motion), if necessary with the support of a partner. A maximum of 10 repetitions per set is sufficient for the first training sessions.

Harden:
Execution down to the floor (lowering the upper body beyond the horizontal); additional weight (in the hands).

1 glute-ham developer (GHD)

2 weight cuffs ► making the exercise more difficult (additional weight)
1 weight disc/ball/dumbbell ► making the exercise more difficult (additional weight)