Copenhagen Plank

The ultimate adductor strengthener — builds bulletproof groin strength and core stability for injury prevention and athletic performance

⚡ Quick Reference

Aspect	Details
Pattern	Core Stability + Adduction
Primary Muscles	Adductors, Core
Secondary Muscles	Glutes, Obliques
Equipment	Bench or box
Difficulty	⭐⭐⭐ Advanced
Priority	🟡 Supplementary

Movement Summary

🎯 Setup

Starting Position

Bench placement: Position bench perpendicular to your body at hip height
Body orientation: Lie on your side next to the bench
Top leg: Place ankle/calf of top leg on top of bench
Bottom leg: Extended straight, either on ground or stacked under top leg
Upper body: Support on bottom forearm, elbow under shoulder
Starting position: Hips on or near ground before lifting

Position Options

Position	Top Leg	Bottom Leg	Difficulty
Full Copenhagen	Ankle on bench	Stacked or hovering	Hardest
Short Lever	Knee on bench	On ground	Moderate
Supported	Ankle on bench	On ground	Easier

Setup Cue

"Top leg on bench, forearm down — prepare to lift into a perfectly straight side plank"

🔄 Execution

The Movement

🔝 Starting Position
⬆️ Lifting Into Position
⏸️ Hold Position
⬇️ Lowering

What's happening: Set up in side-lying position, ready to lift

Bottom forearm planted, elbow under shoulder
Top leg resting on bench (ankle or knee)
Bottom leg either stacked or on ground
Hips low, body not yet engaged

Feel: Preparing to engage entire side of body

Key Cues

Primary Cues

"Push leg into bench" — active adductor engagement
"Straight line" — hips in line with shoulders and feet
"Squeeze everything" — total body tension
"Don't let hips sag" — maintain position throughout

Hold Duration Guide

Goal	Duration	Sets	Rest
Strength	20-30s	3-4 per side	60-90s
Hypertrophy	30-45s	3 per side	60s
Endurance	45-60s+	2-3 per side	45-60s

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Adductors	Hip adduction — pulling top leg toward midline against bench	`█████████░` 85%
Obliques	Lateral flexion resistance — preventing side bend	`████████░░` 75%

Secondary Muscles

Muscle	Action	Activation
Glute Medius/Minimus	Hip stabilization, abduction control	`███████░░░` 65%
Core (Transverse Abdominis)	Anti-rotation, spinal stability	`██████░░░░` 60%

Stabilizers

Muscle	Role
Shoulder Stabilizers	Supports body weight on bottom arm
Hip Stabilizers	Maintains hip alignment
Quadratus Lumborum	Prevents lateral spinal flexion

Unique Benefit

Copenhagen planks are proven to reduce groin injury risk by up to 41% in athletes. This exercise strengthens adductors eccentrically, which is how they're injured in sports.

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Hips sagging	Body bends at waist	Less adductor work, poor form	Squeeze glutes, engage core harder
Hips too high	Pike position	Reduces oblique work	Lower hips to straight line
Shoulder sinking	Dropping into shoulder joint	Shoulder strain	Active shoulder, push ground away
Not pressing into bench	Passive leg position	Minimal adductor activation	Actively drive leg into bench
Holding breath	Breath-holding during hold	Increases blood pressure, reduces endurance	Breathe steadily throughout

Most Common Error

Hips sagging — this defeats the purpose. If you can't hold a straight line, regress to knee-supported or short-lever version.

Self-Check Checklist

Body forms straight line from head to feet
Top leg actively pressing into bench
Adductors maximally engaged
Shoulder stable, not sinking
Breathing steadily
No hip sag or pike

🔀 Variations

By Difficulty

Easier (Regressions)
Standard
Harder (Progressions)

Variation	How	When to Use
Knee-Supported	Top knee on bench instead of ankle	Building baseline strength
Bottom Leg Grounded	Keep bottom leg on floor for support	First time trying exercise
Shorter Hold	10-15 second holds	Can't maintain 20+ seconds

Variation	How	Emphasis
Standard Copenhagen	Ankle on bench, both legs straight	Full adductor + core
Stacked Legs	Both legs together, hovering	Maximum difficulty
Supported	Bottom leg on ground	Slightly easier

Variation	How	When to Use
Hip Dips	Lower and lift hips during hold	Want dynamic movement
Leg Lifts	Lift bottom leg toward top leg	Maximum adductor work
Weighted	Add weight vest or ankle weight	Can hold 60+ seconds easily

By Target

Target	Variation	Change
More Adductors	Leg lifts with bottom leg	Bottom leg lifts toward bench
More Core	Add hip dips	Lower and raise hips
Easier	Knee on bench	Shorter lever arm
Harder	Stacked legs hovering	Both legs off ground

📊 Programming

Hold Duration by Goal

Goal	Duration	Sets	Rest	Notes
Strength	20-30s	3-4/side	60-90s	Focus on maximum tension
Hypertrophy	30-45s	3/side	60s	Moderate time under tension
Endurance	45-60s+	2-3/side	45-60s	Build work capacity
Injury Prevention	30-45s	2-3/side	60s	2x per week maintenance

Workout Placement

Program Type	Placement	Rationale
Lower body	Accessory	After main lifts
Core day	Primary	Focus exercise
Athletic training	Warm-up or finisher	Injury prevention
Prehab	Dedicated	Groin strengthening

Progression Scheme

How to Progress

When you can hold the standard Copenhagen plank for 45-60 seconds per side with perfect form, add hip dips or bottom leg lifts for increased challenge.

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Side Plank	Build baseline lateral stability
Copenhagen Knee-Supported	First progression toward full Copenhagen
Copenhagen Bottom Leg Down	Reduce intensity while learning

Progressions (Harder)

Exercise	When Ready
Copenhagen with Hip Dips	Can hold standard for 45s+
Copenhagen with Leg Lifts	Want maximum adductor challenge
Weighted Copenhagen	Can hold 60s+ easily

Alternatives

Alternative	When to Use
Copenhagen Adduction	Want dynamic adductor movement
Adductor Machine	Isolation without stability demand
Side Plank	Focus only on obliques

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Groin strain	Re-injury	Start with shorter holds, knee-supported
Shoulder instability	Stress on supporting shoulder	Use side plank instead
Hip impingement	Pain in top hip	Reduce hold time, check positioning

Stop Immediately If

Sharp pain in groin or adductors
Shoulder pain or instability
Unable to maintain straight body position
Cramping in adductors

Injury Prevention Notes

Evidence-Based Benefit

Research shows Copenhagen planks reduce groin injury risk by 41% in soccer players when performed 2-3x per week. This is one of the most evidence-backed injury prevention exercises.

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Adduction (isometric), stabilization	Neutral position	🟡 Moderate
Shoulder	Stabilization under load	Neutral	🟡 Moderate
Spine	Anti-lateral flexion	Neutral	🟢 Low

Joint-Friendly Exercise

Despite being advanced, Copenhagen planks are joint-friendly when performed correctly — they strengthen tissues isometrically without high-impact stress.

❓ Common Questions

This exercise is really hard. Where should I start?

Start with the knee-supported version (knee on bench instead of ankle) and build up to 30-second holds. Then progress to the full version with your bottom leg on the ground for support.

How often should I do Copenhagen planks for injury prevention?

Research suggests 2-3 times per week is optimal for reducing groin injury risk. Start with 2x20-30 second holds per side and build from there.

Which leg is working — the top or bottom?

The TOP leg (the one on the bench) is the primary working leg. The adductors of the top leg are working hardest to press into the bench and maintain position.

My shoulder gets tired before my adductors. Is that normal?

Initially yes, especially if you lack shoulder stability. Your shoulder endurance will improve. You can also switch to the other side and come back, or add specific shoulder stability work.

📚 Sources

Biomechanics & Injury Prevention:

Ishøi, L., et al. (2018). "Copenhagen adduction exercise prevents groin injury in soccer" — Tier A
Harøy, J., et al. (2019). "Adductor strengthening reduces injury risk" — Tier A
ExRx.net — Tier C

Programming:

Science for Sport — Tier B
Functional Movement Systems — Tier C

For Mo

When to recommend this exercise:

User plays sports with lateral movement (soccer, hockey, basketball)
User has history of groin strains or wants to prevent them
User is building bulletproof core and hip stability
User wants evidence-based injury prevention

Who should NOT do this exercise:

Acute groin or adductor injury → Wait for healing
Acute shoulder injury → Substitute with other adductor work
Complete beginners → Build up with side planks first

Key coaching cues to emphasize:

"Press your top leg hard into the bench"
"Straight line from head to feet"
"Squeeze everything — glutes, core, adductors"

Common issues to watch for in user feedback:

"Too hard" → Start with knee-supported version
"Shoulder gives out first" → Build shoulder stability, use shorter holds
"Groin cramps" → Normal initially, reduce hold time and build gradually

Programming guidance:

For injury prevention: 2-3x per week, 2-3 sets of 20-30s per side
For strength: 3-4 sets of 30-45s, 2x per week
Progress when: Can hold 45s+ with perfect form
Place after main lifts or as dedicated prehab work

Last updated: December 2024

⚡ Quick Reference​

Movement Summary​

🎯 Setup​

Starting Position​

Position Options​

🔄 Execution​

The Movement​

Key Cues​

Hold Duration Guide​

💪 Muscles Worked​

Activation Overview​

Primary Movers​

Secondary Muscles​

Stabilizers​

⚠️ Common Mistakes​

Self-Check Checklist​

🔀 Variations​

By Difficulty​

By Target​

📊 Programming​

Hold Duration by Goal​

Workout Placement​

Progression Scheme​

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

Progressions (Harder)​

Alternatives​

🛡️ Safety & Contraindications​

Who Should Be Careful​

Injury Prevention Notes​

🦴 Joints Involved​

❓ Common Questions​

📚 Sources​