This exercise is the Short Lever Adductor Plank, also widely known as the Short Lever Copenhagen Plank. It is one of the most effective advanced exercises for building robust groin strength and lateral hip stability, making this a great exercise for athletes looking to prevent adductor strains and improve pelvic control during high-intensity activities.

1. Start by laying on your side perpendicular to a bench or stable chair. Place the inner side of your knee 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 stacked so to speak, so that you don’t let your top hips rotate forward or backward, they should be stable.
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 people fatigue this exercise their hips start dropping. 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 top knee. Imagine a laser beam running through your ears, shoulders, hips, and top knee. If your butt is poking out backward, you’re losing the targeted tension on the adductors.

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 increase the “lever” by performing the Long Lever Adductor Plank.

However if you found this exercise too difficult, you could instead do the Side Lying or Standing Hip Abductor Exercises. We have videos of all these exercises on our channel.