Difficulty level: Intermediate
Target Muscle: Adductors
Equipment: Bodyweight
Instructions for proper form
Start in a side plank position with your body in a straight line from head to heels. Your forearm should be on the ground, and your feet can be elevated on a bench. Raise the upper leg while keeping the hips lifted, holding the position for a count of two at the top before lowering it back to the starting position. Keep the core engaged and avoid any twisting of the body.
Common mistakes to avoid
Avoid letting your hips sag or rotate forward. Ensure your shoulders are stacked over your elbow and do not rush the movement to maintain control throughout the exercise.
Benefits
Specific benefits of the exercise
Strengthens the adductor muscles, improves core stability, and enhances overall lower body strength and balance.
Expected results and timeframe
With regular training (3-4 times per week), participants can expect to see improved strength in the adductors and core stability within 4-6 weeks..
Who this exercise is best for
This exercise is ideal for athletes, fitness enthusiasts, or anyone looking to target the inner thigh muscles and improve lateral stability and strength.
Scientific studies supporting its effectiveness
Research indicates that targeted adductor exercises, such as the Copenhagen plank, effectively increase adductor strength and reduce the risk of groin injuries in athletes.
Variations
Beginner modifications
Begin with a standard side plank without leg elevation, or perform the exercise with the bottom knee on the ground for additional support.
Advanced progressions
For advanced variations, you can add a resistance band around the ankles or lift the opposite leg off the ground during the plank to increase the intensity.
Integrations
Complementary exercises
Consider incorporating lunges, squats, and glute bridges to complement and enhance lower body strength.
Super set recommendations
Pair with exercises like the side leg raise or clamshells to maximize the engagement of the hip adductors.
Sample workout routines
Incorporate this exercise in a lower body workout routine that might include squats, lunges, and calf raises, performing the plank between other exercises for balance work.
Exercise combinations
Combine with planks or side planks variations to enhance overall core stability and hip strength.
Best time to do this exercise in your workout
Ideal to incorporate in the middle of your workout after a warmup but before finishing with heavier lifts or other compound movements.