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VIDEO DEMO

Side-lying adductor raise

Regression of Copenhagen Plank

YouTube · Dr. Brian DamhoffSide-Lying Hip AdductionWatch the demonstration

REGRESSION · HOW TO DO IT

Side-lying adductor raise

These steps are written specifically for the Side-lying adductor raise. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Lie on one side with the bottom leg straight and the top foot planted in front of it.

  2. 02
    Move the pattern

    Keep the pelvis stacked as you lift the bottom leg from the floor using the inner thigh.

  3. 03
    Finish with control

    Pause at the top, then lower slowly without rolling the body backward.

START WHERE YOU CAN WIN

Regress the demand

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02
03

EARN THE NEXT STEP

Progress the ownership

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02
03
More about this movement

ADDUCTORS & GROIN / 36

Control rangeIsometric

Side-lying adductor raise

Sets: 3 · Time: 15–30 seconds per side

Side-lying adductor raise is a regression of Copenhagen Plank. Use the written card above for its exact setup and execution.

Control range: Control work builds strength through rotation, balance, or a position you hold steady.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The top leg holds the body against gravity while the trunk and pelvis resist sagging, making lever length a precise progression tool.