This exercise is the Long Lever Adductor Plank, which is also known as the Long Lever Copenhagen Plank, and is great for lateral hip stability and groin strength. Unlike traditional planks, this variation specifically targets the adductor muscle group on the inside of the thigh, which is vital for stabilising the pelvis during walking, running, and change-of-direction movements.

1. Start by laying on your side perpendicular to a bench or stable chair. Place the inner side of your top foot or ankle on the bench, with your bottom leg positioned underneath.
2. Support your upper body on your forearm. Engage your core and drive your top foot into the bench to lift your hips off the ground until your body forms a straight line from your head to your ankles.
3. Once in position, your bottom leg should be hovering just off the floor. Keep your hips in control, so that you don’t let your top hip rotate forwards or backwards.
4. You need to maintain this bridge position for the prescribed time, breathing deeply and keeping your core braced.

You want to aim to complete the duration and sets in your rehab programme.

Often as the adductors fatigue, the hips naturally want to drop toward the floor. Try and keep pushing “away” from the bench to stay level.

Another common mistake is not keeping a straight line from your head to your foot. Imagine a laser beam running through your ears, shoulders, hips, and ankles.

Finally don’t forget to breath! It’s common to hold your breath during intense holds. Try to maintain steady, rhythmic breathing to stay relaxed through the effort.

If you find this exercise too easy, you can add dynamic movement by slowly driving your bottom knee toward your chest while maintaining the plank, or increase the “lever” by only having your toes on the edge of the bench.