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Advanced strengthening the adductor muscle group, and is a progression from the Copenhagen short lever exercise. Essential in return to sport rehab following a groin injury.
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Using a bench/chair etc set up similar to a side plank by weight bearing through your shoulder-forearm and then put your ankle/foot on top of the bench.
Push up into a side plank and make sure you push through your foot down into the bench pushing you hips/pelvis up to level. Also make sure your hips are thrust all the way forward so your body is in a perfect straight line from shoulder-hip-ankle. 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 slowly (especially eccentrically) through hip abduction-adduction range.
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