Copenhagen Plank Exercise - Benefits, Form and Reps

The Copenhagen Plank is an advanced core and lower-body exercise that primarily targets the inner thighs (adductors) while also engaging the core, hips, glutes, and shoulders. It is performed in a side plank position with the top leg supported on a bench, box, or elevated surface, making it a highly effective movement for building hip stability and injury resilience.

How (Step-by-Step Technique)

1. Setup Position

Lie on your side next to a bench or elevated surface.
Place your top foot or shin on the bench depending on difficulty level.
Position your bottom elbow directly under your shoulder.

2. Execution Steps

Lift your hips off the floor into a strong side plank position.
Squeeze your inner thighs to maintain stability.
Engage your core by bracing your abs and glutes.
Keep your body in a straight line from head to feet.
Hold the position for the prescribed time while breathing steadily.

3. Common Form Tips

Avoid sagging hips to reduce strain on the lower back.
Do not rotate the torso; keep shoulders stacked.
Maintain controlled breathing throughout the hold.

Why (Benefits)

Strengthens the adductors, reducing groin injury risk.
Improves core stability and lateral strength.
Enhances hip control for athletic movements.
Supports knee and pelvic stability.
Transfers well to sports performance such as football, hockey, and running.

Repetitions (Recommended Sets & Reps)

Beginners: 2–3 sets of 15–20 seconds per side
Intermediate: 3–4 sets of 25–40 seconds per side
Advanced: 4–5 sets of 45–60 seconds per side

FAQ ( Frequently Asked Questions)

1. What muscles does the Copenhagen Plank work?

Answer: The Copenhagen Plank primarily targets the inner thighs (adductors) while also engaging the core, glutes, hips, shoulders, and obliques.

2. Is the Copenhagen Plank safe for beginners?

Answer: Yes, beginners can start by placing the knee instead of the foot on the bench and holding shorter durations to build strength gradually.

3. How often should I perform Copenhagen Planks?

Answer: Performing Copenhagen Planks 2–3 times per week is ideal for improving adductor strength and core stability.

4. Can Copenhagen Planks help prevent groin injuries?

Answer: Yes, this exercise is widely used in athletic training to reduce the risk of groin strains by strengthening the adductor muscles.

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Written by Fitness Goal 4U

Transform Fitness and Achieve Wellness Today

Fitness Goal 4U is a passionate fitness writer dedicated to promoting a healthy lifestyle through balanced workouts, mindful nutrition, and positive living. With years of experience in the fitness industry, aim to inspire readers to achieve their fitness goals and live healthier lives.