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This exercise is used to strengthen the adductor muscle group, and is a regression from the Copenhagen long level exercise. Hoever it is still moderate level loading for the adductors and so should not be done in the acute phase of an injury.
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Using a bench/chair etc set up similar to a side plank by weight bearing through your elbow and forearm and then put your knee on top of the bench move into a side plank position keeping the bottom knee on the ground. Keep your hips in line with you knee and shoulder.
Then push through your top knee down into the bench and lift your hips toward the ceiling until it is level with your knee. Make sure your hips are thrust all the way forward so your body is in a perfect straight line from shoulder-hip-knee. Hold a static contraction making sure the adductors are doing the work (not compensating with other muscles groups). Special Notes
This exercise can be progressed to involve moving up/down through hip abduction-adduction range.
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