Badminton strength · Lunge & legs · Advanced · ~2 min

Short-lever Copenhagen plank

Inner-thigh (adductor) strength. The adductors work hard in wide lunges and lateral pushes.

▶ How to Set Up, Perform, & Program Copenhagen Planks (Progressions | Regressions | Alternatives) — E3 Rehab (YouTube)

More videos: Short Lever Adductor Copenhagen Plank | Step-by-Step Tutorial (Physio Plus Fitness) · Copenhagen Planks Without A Bench or Chair (Strong Made Simple)

Starting position

Side plank with your top knee/inner thigh resting on a bench, bottom leg free. Short lever = knee on the bench.

How to do it

1. Lift the hips by pressing the top knee into the bench.
2. Hold a straight line.
3. Lower and switch sides.

Technique cues

• Squeeze the bench
• Hips stay up

Common mistakes

• Hips sagging
• Shoulder collapsing

Easier

Side plank, or lying adductor squeeze on a ball.

Harder

Long lever (ankle on the bench).

Safety

• Stop if you feel groin pain; start with very short holds.
• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

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