Adductor side plank (hold)

Mobilityhardtimedbench

Short-lever Copenhagen plank: side plank on the forearm with the TOP leg's knee/inner thigh resting on a bench and the straight bottom leg lifted to touch the bench from underneath; the top leg's adductors press down into the bench to lift and hold the hips in line.

How to do it

1. Lie on your side next to a bench, bottom forearm on the floor with the elbow directly under the shoulder, bottom leg straight on the floor.
2. Place the inside of the top knee (lower thigh) on the near edge of the bench, top knee bent ~90 so the lower leg rests on the bench (short lever).
3. Press the top leg down into the bench and lift the hips until head, hips and top knee form a straight line.
4. The bottom leg stays straight: it leaves the floor as the hips rise, then lifts to touch the underside of the bench (it never rests on the floor); top arm on the hip, hips stacked, gaze forward. Hold.

Muscles worked

Main: adductors, obliques
Supporting: abs, shoulders