Copenhagen Plank

Muscle Groups Involved

Adductors - Primary
Obliques - Primary

Highlights

Ankles should be in line with each other in the isometric hold position.
Keep core, glutes, and quads all braced.
Neutral spine.
Do not twist shoulders or hips.

Description

The Copenhagen Plank is a popular isometric exercise that can also be performed dynamically. It is used to prevent groin strains and to strengthen the adductor muscles. To perform the Copenhagen P

The Copenhagen Plank is a popular isometric exercise that can also be performed dynamically. It is used to prevent groin strains and to strengthen the adductor muscles. To perform the Copenhagen Plank start in a side plank position, supported on your elbow. Place the working side inside of your foot on top of a bench or other stable surface. Brace your core and lift your lower leg off of the ground so that it meets the top leg, bringing your torso in line with both legs. Be sure to look straight ahead and maintain a neutral spine position. Hold for the required amount of time before lowering yourself in a controlled manner back to the floor. This exercise can also be performed dynamically by performing multiple repetitions without the isometric hold at the top.

Common Mistakes

Do not flex at the hip. Do not let your torso or shoulders twist or round.

Do not flex at the hip. Do not let your torso or shoulders twist or round. Do not use your bottom foot to support your weight in any way.

Pro Tips

Keep your glutes, quads, and core all braced at the same time while still b

Keep your glutes, quads, and core all braced at the same time while still breathing to get the most out of this difficult exercise. Then once you can perform the classic version, explore angles by turning your foot in and out and bending your hips and knees to varying degrees and then practicing your weakest positions to improve strength and injury prevention.

Purpose

The Copenhagen Plank is popularly used as a rehabilitation or preventative

The Copenhagen Plank is popularly used as a rehabilitation or preventative exercise for groin strains.

Form

Your ankles should be inline with each other, neutral spine, looking ahead

Your ankles should be inline with each other, neutral spine, looking ahead without rotating your hips or shoulders.