How to do it
You need: A sturdy bench, sofa or low chair to rest the top leg on, An exercise mat.
Lie on your side with your forearm on the floor and your elbow under your shoulder. Rest the inside of your top ankle and lower shin on a bench so that leg is roughly level with your body.
- Press down through the top leg into the bench and lift your hips up off the floor.
- Aim for a straight line from your top shoulder to your top foot.
- Hold steady, keeping your body long and your hips level.
- Lower back down slowly and rest fully between reps.
Form cues
- The lift comes from squeezing the top leg down into the support.
- Your body stays in one straight line, not sagging or piking at the hips.
- Keep breathing steadily through the hold.
Common mistakes
- Letting the hips drop or roll backwards during the hold.
- Starting with the full version before you can hold the easier bent-knee variation.
- Holding your breath and bracing the neck.
Safety: Stop and message your physio if you feel a sharp pull in the groin or inner thigh, or pain that is worse the next day.