-0:00
Copenhagen Adduction Short Lever
- 1 - Set up beside a sturdy box or bench and lie on your side with your elbow directly under your shoulder.
- 2 - Place the knee and lower thigh of your top leg on the elevated surface, keeping the hip extended and your body in a straight line.
- 3 - Keep your bottom leg bent or lightly off the floor, and brace your core to prevent your hips from rotating forward or backward.
- 4 - Press your top knee down into the surface and lift your hips off the floor into a side plank position.
- 5 - Squeeze through the inner thigh of the top leg while keeping your ribs, hips, and shoulders stacked.
- 6 - Hold the position for the prescribed duration, or slowly lower and lift your hips for controlled repetitions.
- 7 - Lower back to the floor with control, then switch sides.
View on App
