Copenhagen

Instructions

1. Set up on your side next to a bench, box, or sturdy surface.

2. Place your top leg on the support, either at the knee or along the lower leg, depending on the variation you were prescribed.

3. Position your bottom forearm on the floor directly under your shoulder.

4. Stack your shoulders and hips so your body is lined up on its side.

5. Press through your forearm and top leg to lift your hips off the floor.

6. Hold your body in a straight line from your head through your hips.

7. Let the bottom leg either hang underneath or stay lightly supported, depending on the variation.

8. Maintain the hold for the prescribed amount of time.

9. Lower down with control and repeat on the other side.

Common Compensations

• Do not let your hips sag toward the floor.

• Do not rotate your chest or pelvis forward or backward.

• Do not shrug the shoulder of the supporting arm.

• Do not let your head drop out of line with your body.

• Do not hold your breath during the hold.

• Do not lose the straight line through your torso.

Extra Info

• You should feel this mostly in the inner thigh of the top leg, especially the adductors.

• You may also feel the side of the core, shoulder, and glutes working to keep you stable.

• The shorter lever version, with the support at the knee, is usually easier than the longer lever version.

• The goal is to maintain a strong straight-line hold rather than hold for time with poor form.

• You should not feel sharp pain in the groin, shoulder, hip, or low back.