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Adductors · Intermediate

Bent Knee Copenhagen Raise

Bent-knee Copenhagen side-plank raise for adductor strength and lateral trunk stability.

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Bent Knee Copenhagen Raise demonstration

Exercise overview

Training details

AdductorsCoreShouldersGlutes

Equipment

Bench

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Set up in a side plank with your top knee bent and supported securely on a bench.
  2. 02Place your forearm under your shoulder, brace your trunk, and align your head, torso, and hips.
  3. 03Press the top knee into the bench to raise your hips away from the floor.
  4. 04Lift the bottom leg toward the bench while keeping your pelvis stacked and your trunk steady.
  5. 05Lower your leg and hips under control, then complete the set before changing sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionCopenhagen PlankRelated variationSide Lying Hip AdductionRelated variationBand-Assisted Copenhagen Plank

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteHip Adduction MachineComparable substituteBall Groin SqueezeComparable substituteCable Hip Adduction

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