Copenhagen Plank
Primary
Core
Secondary
Hip adductors, Obliques
Equipment
Bench
Difficulty
Advanced
Type
Isometric
Copenhagen Plank
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The Copenhagen plank is an advanced side plank variation that adds significant adductor (inner thigh) demand. By placing your top leg on a bench, you create a lever that loads the adductors isometrically. This makes it excellent for groin injury prevention and hip stability.
When to use it
Use for adductor strengthening.
Who it's for
Advanced lifters seeking to maximize strength gains.
Set up in a side plank with your top foot on a bench and elbow under your shoulder. Lift your hips to create a straight line from top foot to head. Your bottom leg can touch the ground for assistance or hover for more challenge. Keep hips stacked, not rotated.
Muscles worked: Copenhagen Plank
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Copenhagen Plank form guide
- 1
Place your top foot on a bench.
- 2
Support yourself on your elbow.
- 3
Lift your hips to create a straight line.
- 4
Keep bottom leg elevated or touching ground.
- 5
Hold the position for optimal results.
- 6
Switch sides - this is a common issue that reduces exercise effectiveness.
What are the best tips for the Copenhagen Plank?
Great for adductor strength.
Progress from bottom leg down to up.
Keep hips stacked for optimal results.
Don't let hips drop.
When to Use the Copenhagen Plank
Use Copenhagen planks for adductor strengthening and groin injury prevention. Essential for soccer players, hockey players, and other athletes with high groin injury risk. Progress from bottom leg down to bottom leg elevated over time.
What are common Copenhagen Plank mistakes to avoid?
Hips sagging downward, indicating weak core engagement.
Losing hip position during the Copenhagen Plank shifts the loading pattern away from your Hip adductors and can compress your lower back. Stay planted and let your Hip adductors do the work.
Not stacking hips for optimal results.
Losing hip position during the Copenhagen Plank shifts the loading pattern away from your Hip adductors and can compress your lower back. Stay planted and let your Hip adductors do the work.
Holding breath, which reduces blood flow and can cause dizziness.
Holding your breath incorrectly during the Copenhagen Plank spikes your blood pressure and reduces core stability. Inhale during the eccentric (lowering) phase and exhale during the concentric (lifting) phase.
Is the Copenhagen Plank right for you?
Advanced lifters seeking to maximize strength gains.
How to Program the Copenhagen Plank
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 20-30 seconds per side. Rest 60s.
What are good alternatives to the Copenhagen Plank?
Other Variations
- Copenhagen Plank with Knee Drive
- Copenhagen Plank Hold
Frequently Asked Questions About the Copenhagen Plank
The Copenhagen Plank primarily targets the Hip adductors, Obliques, making it an effective exercise for core development. Secondary muscles worked during the Copenhagen Plank include Core, providing additional training stimulus. Stabilizer muscles engaged include Shoulders, Hips.
The Copenhagen Plank is rated as advanced difficulty, meaning it requires some training experience. Advanced lifters seeking to maximize strength gains. Focus on proper technique and consider starting with easier variations.
For the Copenhagen Plank, the recommended approach depends on your goals. 3 sets of 20-30 seconds per side. Rest 60s. For strength, use 15-20 seconds per side. For muscle growth, perform 20-30 seconds per side. For endurance, complete 30-45 seconds per side.
The Copenhagen Plank typically requires a bench, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Copenhagen Plank include: Side Plank, Plank. These exercises target similar muscle groups as the Copenhagen Plank and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
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Safety Notes
- Progress gradually.
- Stop if hip pain occurs.