Advanced bodyweight
Copenhagen side plank hip adduction
A TrainAI movement demonstration with equipment and setup cues.
How to do copenhagen side plank hip adduction
adductorsRepetitionshome · gym
Equipment
bench
- Lie on your side beside a stable low bench and place the inside of your top ankle securely on its padding. Support your upper body on your lower forearm with your elbow beneath your shoulder.
- Press through the supported top leg and forearm to lift your hips into a long body line.
- Bring the lower leg upward toward the supported leg while keeping your pelvis controlled.
- Lower the free leg and hips slowly through a comfortable range, then repeat on the other side. Use this advanced variation only when you can control the supported position.
Choose a comfortable range and use secure equipment. The illustration is a movement reference; stop if a movement causes pain.
Use this demonstration
464 × 464 pixels · 6 animation frames · Native size, no upscaling.
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