Difficulty level: Intermediate
Target Muscle: Adductors
Equipment: Bodyweight
Instructions for proper form
1. Start in a side plank position with your elbow directly below your shoulder and feet stacked. 2. Elevate your top leg while keeping it straight, and ensure your body forms a straight line from head to heels. 3. Hold the position for a moment to engage your core and hip adductor muscles. 4. Slowly lower your top leg back to the starting position while maintaining control of the movement. 5. Repeat for the desired repetitions before switching sides.
Common mistakes to avoid
Avoid sagging your hips or letting your upper body drop. Ensure your elbow is in line with your shoulder to reduce strain. Additionally, do not swing your leg; keep the movement slow and controlled to fully engage the targeted muscles.
Benefits
Specific benefits of the exercise
This exercise targets the adductor muscles, particularly the adductor magnus, which is essential for hip stability and lateral movements. It also engages the core and improves overall body stability.
Expected results and timeframe
With consistent training, you can expect to see improved strength and stability in the adductor muscles within 4-6 weeks, as well as enhanced overall core strength and balance..
Who this exercise is best for
This exercise is best for individuals looking to strengthen their adductor muscles, improve core stability, and enhance their performance in activities that require lateral movements, such as sports like soccer, tennis, and martial arts.
Scientific studies supporting its effectiveness
Research supports that exercises targeting the adductor muscles contribute to improved athletic performance and reduced injury risks. Studies have shown the effectiveness of isometric exercises in strengthening hip adductors and enhancing stability.
Variations
Beginner modifications
If the full side plank is too challenging, you can start with your bottom knee on the ground to provide additional support. Alternatively, perform the leg raise without the side plank for a less intense option.
Advanced progressions
To increase intensity, try adding resistance by using ankle weights or a resistance band around your thighs. You can also elevate your upper body by using a bench for an increased range of motion.
Integrations
Complementary exercises
Incorporate exercises such as side leg raises, clamshells, and bridges to further strengthen the hip adductors and surrounding stabilizing muscles.
Super set recommendations
Super set this exercise with side lunges or lateral band walks to maximize the engagement of the adductor muscles and enhance overall leg stability.
Sample workout routines
Combine the Copenhagen plank side raise with squats, deadlifts, and lunges for a comprehensive lower body workout that targets multiple muscle groups. For example, perform 3 sets of 10-15 reps of each exercise.
Exercise combinations
Pair this exercise with core stability moves like planks or bird-dogs to build a strong foundation and support the muscles being targeted.
Best time to do this exercise in your workout
Include this exercise towards the end of your leg or lower body workout as a muscle burnout to fully engage the targeted muscles after more compound movements.