Copenhagen Plank

oec:copenhagen-plank

An advanced side plank variation where the top leg rests on an elevated surface to target the hip adductors and lateral core stabilizers.

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Also called: Copenhagen Adduction Exercise, Adductor Side Plank, Copenhagen Side Plank, Copenhagen Hip Adduction

How to do it

Lie on your side perpendicular to a flat bench, propping your upper body on your bottom forearm with your elbow directly beneath your shoulder.
Place the inside of your top foot and lower leg firmly on top of the bench.
Position your bottom leg straight underneath the bench.

Press down through the top foot and bottom forearm to elevate your hips off the floor.
Lift the bottom leg off the ground so that it hovers beneath the bench, directly underneath your top leg.
Hold your torso, hips, and legs in a rigid, straight line for the prescribed duration.
Lower your hips under control to the floor before switching to the opposite side.

Maintain steady, rhythmic breathing throughout the hold while keeping your core braced.

Allowing the hips to sag downward toward the floor.: Actively drive the top leg into the bench and brace the obliques to keep the pelvis aligned.
Rotating the hips forward or backward out of the frontal plane.: Keep your chest and hips squared directly forward, stacking your shoulders and pelvis vertically.
Placing too long of a lever arm before building adequate adductor strength, causing knee strain.: Regress the movement by supporting your top leg at the knee rather than at the ankle.

If you experience groin or knee pain, shorten the lever arm by resting the knee or mid-shin on the bench instead of the foot.

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