Side Plank Hip Adduction (bent knee)

How to perform it

Step-by-step instructions

1. 01Place the top bent knee and shin on a stable bench with the bottom forearm directly beneath the shoulder.
2. 02Lift the hips into a short-lever Copenhagen side plank while the lower knee hangs bent below the bench.
3. 03Keep the ribs and pelvis stacked as you lift the lower knee upward toward the bench using the inner thigh.
4. 04Pause without rolling backward or letting the bottom waist collapse.
5. 05Lower the knee under control, complete the set, and switch sides.