Hip
Short Copenhagen
Load the inner thigh so the knee is less likely to cave in.
20–30 second holds
Bench or sofa
Form stills · coming
Why we use it
The inner thigh helps keep the knee from caving in. We load it with a short lever first.
Start here
Lie on your side. Top knee on a bench. Bottom leg hovering or lightly touching. Lift the hips.
How to
- 1Lie on your side. Rest the top knee on a bench or sofa. Bottom leg hovers or lightly touches.
- 2Lift the hips. Line up shoulder, hip, and knee.
- 3Squeeze the top inner thigh into the bench.
Feel for
The top inner thigh working. A stacked side body. Not a side crunch in the neck.
Breathing
Breathe through the hold. If you cannot, make it easier (bottom knee on the floor).
Do this
- — Line up shoulder, hip, and knee.
- — Squeeze the top inner thigh into the bench.
- — Keep the neck long — this is not a side crunch.
Common mistakes
- — Rotating the hips forward.
- — Holding the breath and shaking through a poor position.
Regression · Progression
Easier: Bottom knee on the floor, shorter lever.
Harder: Slow lowers with the short lever. Longer lever only after those look clean.