Bent knee Copenhagen hold. + progression.

Why? . The hip adductors are responsible for not only for bringing the leg towards the midline of the body but also help with hip extension and rotational power. . When the hip adductors are weak, it can cause pain in the low back, hip and even the knee. Chances of injury are much greater. . Strong and balanced muscles are the key to performing well and preventing injury. . When it comes to running, the position of the hip and knee is particularly important in preventing injury and improving performance. . This exercise can help strengthen your adductors, improve performance and prevent injury. . How: . Start by laying on your side with the bench or chair near your feet. . Align - knees/hips/torso/shoulder. Your weight should be over your elbow. . Engaging your glutes lift yourself off the floor. This will look like a side plank with your upper knee on the bench. . While doing the exercise make sure you keep your shoulders down and back. . Keep core engaged and make sure you keep breathing. . Really ensure that you have great body tension throughout! . Keep reminding yourself to push the hips up so as to maintain a 'side plank' position.