Copenhagen Plank
Quick Information
Category
Strength
Difficulty
Advanced
Equipment
Bench
Primary muscle group
Adductors
Secondary muscle groups
Obliques, Gluteus Medius, Transverse Abdominis
Movement pattern
Side Plank with Hip Adduction
Training goal
Injury Resilience
Sport
Soccer, Football, Hockey, Rugby, MMA, General Athletic Development
Overview
Purpose. Build adductor strength at long lengths, the single best-evidenced groin-injury prevention exercise.
How it fits the system. An advanced-level side plank with hip adduction entry in the Strength section, programmed to develop injury resilience. Related work in the library: Psoas March and Copenhagen Adduction.
Primary muscles
Adductors
Secondary muscles
Obliques, Gluteus Medius, Transverse Abdominis
Movement pattern
Side Plank with Hip Adduction
Equipment
Bench
Difficulty
Advanced
How to Perform
- Lie on your side with the forearm on the floor and the top leg resting on a bench at knee or ankle height.
- Lift the hips and the bottom leg so the body forms a straight line.
- Squeeze the top leg down into the bench.
- Hold, then lower under control and switch sides.
Coaching Cues
- "Squeeze the bench with the top leg."
- "Hips stacked, do not roll back."
- "Bottom leg floats."
Common Mistakes
- Letting the hips sag or rotate backwards.
- Progressing to the long-lever version too early.
Progressions & Regressions
Progressions
Move the bench contact from the knee to the ankle, then add reps or load.
Regressions
Support the top knee on the bench and keep the bottom foot on the floor.
When to Use It
When to use
Groin injury prevention and adductor strength, twice weekly in season.
When not to use
Acute groin strain in the protected phase, or shoulder pain on the support arm.
Programming
3 sets of 15–30 seconds per side, or 8–12 slow reps, 45 seconds rest.
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