Copenhagen Plank

The Copenhagen plank is a simple way to build adductor (groin) strength while also targeting the core and hips. This simple exercise adds value to side planks by targeting an often ignored muscle group and can be done anywhere. Athletes will benefit from the prehab nature of Copenhagen planks to reduce the risk of groin strains.

The Copenhagen plank is similar to a side plank but with your top foot supported by a bench, chair, etc. While sharing many of the benefits of planks, this slight change can have some profound impacts on your adductor strength.

How To Do

  1. Find a suitable, stable surface that is slightly below knee height. If you are in a weight room, a bench or box will do nicely. If you are at home, a chair or couch can do the trick.
  2. Get set up in a side plank position with your left elbow and forearm on the floor. Place the inside of your right foot and ankle on the elevated surface. Your left leg should go beneath the elevated surface but be elevated off the floor.
  3. Lift your hips up off the floor to create a straight line from your head to your feet. This is similar to a traditional side plank, except with your feet off the floor.
  4. Hold this position for a predetermined amount of time. Then repeat on the other side.

Tips From Expert

  • Start off by selecting the right equipment. There are many great options in the weight room, but get creative if you are on the road. Don’t worry if the surface you use is slightly taller or shorter than usual. It can get the job done.
  • Focus on the muscles you are using during the movement to enhance the mind-muscle connection.
  • Like other plank variations, don’t let your hips rotate or sag. Engage your core and glutes to maintain stability.
  • Maintain proper form, even when you are fatigued. Lower the time per set if you can’t maintain an athletic posture.

Optimal Sets and Reps

The table below outlines general volume recommendations for different training goals. As a bodyweight exercise, this may target strength or endurance more, depending on how difficult it is for you. As this exercise is held statically, it is not appropriate for power training.

Training Type Sets Duration
Strength Training 2–3 30–45 seconds
Hypertrophy 3–4 45–60 seconds
Endurance Training 3–4 1–2 minutes
Power Training N/A N/A
Optimal Sets & Reps of Copenhagen Plank

How to Put in Your Workout Split

The Copenhagen plank is an accessible, efficient exercise that can be integrated into many workout programs. It is done isometrically (statically) and is especially useful during adductor and core-focused workouts. Planks are good for abs and Copenhagen planks are no exception, so they can be part of any ab routine.

  • Core Splits — The Copenhagen plank can be easily inserted into core workouts as an addition. It can also substitute for side planks for most athletes, as training your adductors at the same time as your core is more time-efficient.
  • Pre-Hab Splits — The adductors are a common site of injury in sports requiring quick changes of direction, like basketball and soccer. In fact, adductor injuries make up 22% and 50% of all injuries around the hip in these two sports, respectively. Improving adductor strength and muscular endurance should, thus, be a goal to reduce injuries.

For those new to Copenhagen planks, aim for a challenging yet achievable time, like fifteen seconds. This can help prioritize form while getting used to the exercise. As you improve, extend the time to increase the challenge and continue improving.

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Primary Muscle Groups

Hip Adductors

Muscles located at the upper inside part of your legs between your quads and hamstrings.

Obliques

Muscles located on the sides of your rectus abdominals. Runs on the sides of your trunk.

Hip Adductors

The hip adductors are targeted in Copenhagen planks and strengthened to promote sports performance and reduce injury risk. The hip adductors are a group of five muscles along the inner thigh that work together to stabilize the hips. They also adduct the legs, meaning they contract to bring the leg in towards the midline of the body.

While stronger hip adductors can benefit performance, they are commonly thought of in the context of injury, notably pulled groins. Therefore, athletes should perform adductor strengthening to minimize injury risk to keep training for and playing their favorite sports.

Soccer or basketball players, as previously mentioned, and athletes from many other sports will benefit from this injury-prevention exercise.

Obliques

The obliques play a significant role in Copenhagen planks by stabilizing the trunk and maintaining a straight back. The obliques, commonly known as the side abs, are important for core stability and strength, in addition to torso rotation. The obliques play a very similar role in a Copenhagen plank as they do in a traditional side plank.

The external and internal obliques are located along each side of your torso and work together in lateral bending. As their name suggests, the internal obliques are deeper within the body than the external obliques. They work in unison to keep your hips from sagging and to help you keep a good, athletic posture.

Traditional side planks have been found to activate the external obliques more than the internal obliques (62% vs. 28%). It is reasonable to assume similar activation rates during the Copenhagen plank.

Secondary Muscle Groups

Gluteus

Large, superficial muscles located at your buttocks just below your lower back area.

Quadriceps

Muscles located at the front portion of your upper legs, below your pelvis and above your knees. Consists of four parts.

Lower Rectus Abdominis

Muscles located below your upper abs and above your public bone between your ribs.

Upper Trapezius

Triangular shaped muscles located between your neck and shoulder blades.

Lateral Deltoid

Muscles located at the side of your shoulder which gives your shoulders a rounded appearance.

Upper Trapezius

The trapezius are large muscles on both sides of the upper back. They have three parts, the upper, lower, and middle, and originate from the thoracic and cervical spine.

The upper traps rotate the scapulae (shoulder blades), as happens when lifting your arms to the side. That action is performed isometrically while holding a side plank or Copenhagen plank.

The traps are key for the stability and mobility of the shoulders. While this can be true for athletes, it can also be helpful for more everyday activities. Computer users with chronic neck and shoulder pain have shown significant pain and disability reduction with a trapezius strengthening program.

Lower Rectus Abdominis

The rectus abdominis, also known as the abs and six-pack muscles, is important for core stability during this exercise. The lower rectus abdominis, in particular, is one of the most important muscles for stabilizing your hips during any plank.

Gluteus

The gluteus is a group of muscles located at the rear of the hips comprised of the gluteus minimus, medius, and maximus. They work together to support the pelvis and support propulsion in common movements like jumping, walking, and running. During a Copenhagen plank, the gluteus works to keep the hips stable and prevent them from sagging.

Quadriceps

The quadriceps is a group of four muscles on the front of the upper leg. They start from the hip and connect to the kneecap, helping with hip and trunk stability in this exercise. During this exercise, they also perform a valuable function in keeping the legs straight and maintaining the lower body's alignment.

Lateral Deltoid

The lateral deltoid is on the side of the shoulder and contracts to move your arm up to the side. It is particularly engaged in movements like the shoulder press and lateral raise. Like the upper trapezius, it works forcefully to keep your shoulder stable during a Copenhagen plank.

Equipment

Bodyweight

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Russian Twist

Side Plank

Plank Shoulder Tap

Bicycle Crunch

Standing Oblique Crunches

Seated Spinal Twist

Dynamic Plank

Side Plank Hip Raise

T Push-Up

Twisted Mountain Climber

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Renegade Rows

Cable Hip Adduction

Who Should Do?

Athletes In Change Of Direction Sports

As previously mentioned, hip adductor injuries make up a disproportionately large amount of injuries in several sports. Incorporating the Copenhagen plank into a pre-hab routine can pay dividends with healthy training and game time down the road. A majority of European soccer teams at several levels have implemented Copenhagen planks and variations of it into their strength programs. 

Previous research has indicated its effectiveness in improving both hip adductor strength and flexibility and that those gains are reversible. That means that Copenhagen planks are useful in improving two factors relevant to injury and must be trained regularly. 

Most of the research on the exercise to date has focused on soccer. However, it is likely this injury prevention would apply to other sports, too. Several other sports have similar change of direction demands, like field and ice hockey, rugby, futsal, netball, baseball, and softball. 

Athletes In Sports Without Change Of Direction

The utility of training lateral movements in sports that mostly or only go forward may not seem obvious at first. However, just because your sport only involves one plane of motion does not mean your training should. Working lateral movements like Copenhagen planks can benefit performance and reduce injury risk for runners, cyclists, swimmers, and weightlifters. 

Even though you don’t move laterally while running a 5K or deadlifting, the adductor muscles help stabilize those movements. The adductors work throughout the gait cycle of running and walking to stabilize the pelvis. Additionally, it has been found to be powerful in extending the hip during cycling.

Strengthening your adductors shouldn’t just be left to the change of direction athletes. Cyclists, runners, and many other athletes can benefit from its hip stability and other functions. 

Who Should Not Do?

Individuals With Lower Back Injuries

Athletes with lower back issues may not be able to engage the muscles needed to properly perform this movement efficiently. The Copenhagen plank requires several muscles to work together to maintain postural stability. Instability of the spine, hips, and shoulders can worsen previous injuries and possibly create new ones.

If you have pre-existing lower back injuries, consult a medical professional to improve and remedy dysfunctional movement. Being a rather complex part of the body, consult a clinician who can customize a rehab plan for you. 

Individuals With Shoulder Injuries

Individuals with shoulder injuries should not perform the Copenhagen plank. The shoulder joint capsule and surrounding musculature undergo strain to maintain proper form. Performing any side plank-like movement is not advised if you have any shoulder issues that may become exacerbated. 

This is the same for individuals with hip, knee, ankle, and elbow injuries. These joints all forcefully maintain a side plank position. Injuries to these areas can be aggravated, which can delay healing and increase pain. 

Benefits Of The Copenhagen Plank

Stronger And More Stable Hips

Strong and stable hips are important in our daily lives to control the hip, particularly as we age. If your hips are unstable, you may find yourself with poor posture, off-balance, and more likely to fall. Copenhagen planks strengthen the hip’s adductors, which support pelvic alignment during everyday tasks like walking, standing up, and lifting objects. 

Time-Efficiency

If you have a limited time to train, exercises like the Copenhagen plank can be a way to save time. By training your core and hip adductors together, you can get in and out of the gym quickly. Copenhagen planks are a great bang for your buck way to train. 

Improved Core Stability

Another benefit of Copenhagen planks is improved core stability. The core works to stabilize the spine and hips to maintain balance and proper form during the Copenhagen plank. A stronger core improves balance and stability in everyday tasks like home improvement and sports performance. 

Frequently Asked Questions

Why is Copenhagen plank so hard?

Copenhagen planks challenge the strength and endurance of multiple muscle groups as well as balance and stability. If they are too challenging, isolate the side plank and adductor strengthening elements and do them separately.

How long should I be able to Copenhagen plank?

This will vary depending on several factors like training background and fatigue. Beginners may only be able to do them for a few seconds. On the other hand, experts may be able to hold them for several minutes.

What is a Copenhagen plank good for?

Copenhagen planks are great for improving hip adductor strength and muscular endurance. They also effectively challenge our core strength and stability. The adductor strength and core stability combo make this a potent pre-hab exercise.

What are common mistakes when doing the Copenhagen plank?

Common Copenhagen plank mistakes include letting your hips sag and not keeping your shoulders over your elbow. Another common mistake, as with any exercise, is continuing to train after fatigue starts to alter your form negatively.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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