Short-lever Copenhagen plank
- Basic
- Bodyweight
- Unilateral
Knee pressing into the support, hips high
Muscles worked
- Primary:
- Glutes
- Secondary:
- Core
How to do it
- Lie on your side on your forearm, with the knee of your top leg on a bench, chair or sofa.
- Press the knee into the support and lift your hips until shoulder, hip and knee line up.
- Hold for the set time without letting your hips sag, then switch sides.
Common mistakes
- Resting the thigh instead of the knee, which takes work off the adductors.
- Rolling your torso forward or back instead of staying side-on.
Tips
- This is the entry version: once you can hold 30 s per side, move the support to the ankle.
- Two or three short sets a week are enough to reduce groin problems in football.