Side Plank Hip Adduction (Bent Knee)
A short-lever Copenhagen plank: the top knee rests on a bench and the hips lift from the floor into a side plank and lower, rep after rep.
How to do it
Setup
On one forearm beside a bench, the top knee bent and resting on it, the bottom leg free underneath, hips on the floor.
Steps
- Press the top knee into the bench and lift the hips into line.
- Pause with the body straight from head to knee.
- Lower the hips toward the floor under control; switch sides after the set.
Common mistakes
Hips piking back as they rise: lift straight up into one line. Shoulder sinking over the elbow: push the floor away. Knee sliding on the bench: set it firmly on the pad.
Breathing
Exhale lifting, inhale lowering.
