Recovery - Copenhagen Plank Long Lever
Exercise to rehab a groin strain at home: Support the top foot or ankle on a bench and hold a side plank position to challenge the groin muscles.
Equipment
Bench
Coaching points
- Keep the body in a straight line.
- Press the top leg firmly into the bench.
- Keep hips lifted and stable.
- Stop if groin pain increases sharply.
Common mistakes
- Letting hips sag.
- Twisting the body forward or backward.
- Progressing too early from short lever.
- Holding breath during the plank.
Action video
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Difficulty
Advanced
Duration
20 seconds
Repetitions
1 × 2 sets
Touches
0
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