Copenhagen: knee-supported hold

Category: Strength

Level: 2

Work up to a 20-30-second hold on each side

Carla van den Berg

Set up similar to a side plank: Straight line from head to ankles, with elbow directly under shoulders
Supporting partner sets up close to the knees. There are two options for set-up:
- In a half kneeling position; front knee acts as a bench
- In a squat position; hands reaching down to hold the partner's leg
Partner supports the thigh, just above the knee
- If partner is supporting from a squat position, use a mixed grip (one overhand, one underhand) with one hand placed above the knee and one hand placed below the knee
Raise the foot of the lower leg up to meet the foot of the upper leg in a controlled movement. Hold this position while maintaining the straight body line.
Keep hips off the ground throughout the exercise

Hips too low ('sagging')
- Cue "Raise hips slightly towards the sky"
Hips rotating inwards
- Cue "Square, open hips"
Upper shoulder rotating inwards
- Cue "Proud chest"
- Cue "Reach hand up towards sky"
- Cue "Pinch shoulders back towards spine"
Head hanging down
- Cue "Long, strong neck"

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