One move
Copenhagen Plank (Short Lever)
How to read ahead. Do to go one move at a time.
Side-plank variation with the top leg supported on a bench or sturdy chair. One of the most effective adductor and core strength builders when progressed carefully.
Option. Start with the top knee bent and resting on the support (easiest). Progress to straight top leg only when you can hold clean form for 20–30 seconds.
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1
Lie on your side next to a sturdy bench, chair, or couch. Place the top leg (knee or shin) on the support.
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2
Prop yourself on your bottom forearm, elbow under shoulder.
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3
Lift your hips so your body forms a straight line and the bottom leg hangs free or lightly touches.
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4
Squeeze the top inner thigh into the support and keep hips stacked — no rolling forward.
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5
Hold and breathe steadily. Lower with control when finished.
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6
Switch sides. Start with short holds and build.