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Adductors · Advanced

Copenhagen Plank

Side-plank adductor strength drill for groin resilience and pelvic control.

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Copenhagen Plank demonstration

Exercise overview

Training details

AdductorsCoreShouldersGlutes

Equipment

Bench

Sets × time

3 × 20 sec

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie side-on with your top ankle supported on a bench and your lower elbow directly beneath your shoulder.
  2. 02Straighten both legs and align your head, ribs, pelvis, and feet.
  3. 03Press the top ankle into the bench and lift your hips into a side plank.
  4. 04Raise the lower leg until it meets the underside of the bench while keeping your pelvis stacked.
  5. 05Lower the hips under control, complete the hold or repetitions, and switch 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.

Easier regressionSide Lying Hip AdductionEasier regressionBand-Assisted Copenhagen PlankEasier regressionBent Knee Copenhagen RaiseRelated variationSide Plank Hip Adduction (bent knee)

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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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