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Copenhagen Adduction Long Lever
- 1 - Lie on your side next to a bench or box with your body in a straight line from head to heels.
- 2 - Place the foot or ankle of your top leg on the bench, keeping the knee straight to create a long-lever position.
- 3 - Prop yourself up on your bottom forearm with your elbow directly under your shoulder and brace your core.
- 4 - Press your top leg down into the bench and lift your hips off the floor until your body forms a straight side plank.
- 5 - Raise your bottom leg upward toward the underside of the bench by squeezing your inner thigh, then lower it with control.
- 6 - Repeat for the desired number of repetitions or hold the raised position for time while maintaining a stable trunk.
- 7 - Switch sides and perform the same movement with the opposite leg.
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