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Technique

  1. Place yourself near an elevated surface, such as a Plyo Box, and turn your body sideways, holding yourself up on one extended arm.
  2. Place your top leg’s foot on the box.
  3. Hold the bottom leg up in the air and slowly move it back and forth under your body, to create instability and render the exercise more challenging.
  4. Hold that position for time while moving the bottom leg around, then repeat on the other side.

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Form tips

  • Do not let the bottom shoulder elevate towards your ear: push away from your ear and pull the shoulder down towards your hip ( Shoulder depression).
  • Do not bend at the hips: keep your upper body and legs in one plane.
  • Do not let your hips drop: activate your inner thigh to push them up.
Logging: Work each side for the time indicated.

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Muscles

Strength

Primary

  • Obliques
  • Pelvis
  • Spine
  • Hip adductors

Secondary

  • Neck
  • Abs
  • External oblique
  • Internal oblique
  • Quadratus lumborum
  • Spinalis thoracis
  • Longissimus thoracis
  • Iliocostalis
  • Adductor longus
  • Adductor brevis
  • Adductor magnus
  • Gracilis

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Equipment

Plyo Box
Plyo Box
Chair
Chair
Bench
Bench

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Appears in

Joint movements
Trunklateral flexion
Hipadduction
trains stretches

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Regressions

e0g4

Copenhagen plank

Novice
e0g3

Assisted Copenhagen plank

Novice
e0g2

Knee Copenhagen plank

Beginner
e0g1

Assisted knee Copenhagen plank

Beginner
e0ah

Side plank toe touch

Intermediate
e0x8

Side body crunch

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.