Difficulty level: Novice
Target Muscle: Adductors
Equipment: Bodyweight
Instructions for proper form
Start by lying on your side with your forearm on the ground. Place your top foot on a bench or elevated surface. Your body should form a straight line from your head to your feet. Engage your core and lift your hips off the ground, balancing on your forearm and the foot on the bench. Hold this position, ensuring that your hips do not sag. Keep your bottom leg straight and engage the adductors for stability.
Common mistakes to avoid
Avoid letting your hips drop towards the ground, as this can compress the spine and reduce effectiveness. Do not overextend your neck; keep it aligned with your spine. Avoid using momentum to keep the position; instead, focus on engaging your muscles. Make sure your top leg is not excessively bent, as this can take tension away from the adductors.
Benefits
Specific benefits of the exercise
This exercise will improve the strength and stability of the adductors, enhancing hip function and preventing injuries. It also promotes core stability, which is essential for overall body strength and balance.
Expected results and timeframe
With regular practice (2-3 times per week), you can expect to see improvements in adductor strength and hip stability within 4-6 weeks. Benefits may include better performance in other lower-body exercises, enhanced athletic performance, and reduced risk of groin injuries..
Who this exercise is best for
This exercise is ideal for novice individuals looking to strengthen their inner thigh muscles, athletes aiming to improve sports performance, and anyone wanting to improve pelvic stability and hip control.
Scientific studies supporting its effectiveness
Studies on hip adductor strength have shown that strengthening these muscles can significantly reduce the risk of injuries in sports involving lateral movements, such as soccer and basketball. Additionally, exercises targeting the core and lower body, like the Copenhagen Plank, are linked to improvements in overall athletic performance and stability.
Variations
Beginner modifications
If balancing on a bench is too challenging, beginners can perform the exercise without the elevated surface, keeping the top leg on the ground. Alternatively, you could try performing the plank without the raised foot initially until you gain enough strength.
Advanced progressions
For a more challenging variation, consider adding a leg lift for the bottom leg while maintaining the plank position, or try transitioning to a full side plank with both feet elevated. You could also incorporate resistance bands around the thighs for additional resistance during the exercise.
Integrations
Complementary exercises
Complement this exercise with other adductor-focused movements such as side lunges, lateral leg raises, and sumo squats to further enhance adductor strength.
Super set recommendations
A good super set for this exercise would be combining it with standard side planks or side leg lifts to maximize core and adductor engagement without resting in between.
Sample workout routines
Incorporate the Copenhagen Plank as part of a lower body workout routine. For example: 3 sets of 30 seconds of Copenhagen Plank, followed by 12-15 reps of sumo squats, then 3 sets of 12 lateral lunges.
Exercise combinations
This exercise can be combined with lower body and core exercises such as squats, deadlifts, and planks to create a well-rounded routine targeting the entire lower body and core.
Best time to do this exercise in your workout
Best performed at the beginning of your workout as part of your warm-up routine to activate the adductors and core, or towards the end as a finisher to burn out these muscle groups.