Bodyweight Copenhagen Plank with Leg Lift

Instructions for proper form

1. Start in a side plank position with your forearm on the ground, ensuring that your elbow is directly below your shoulder. 2. Keep your body in a straight line from head to heels. 3. Lift your top leg towards the ceiling while keeping your bottom leg on the ground. 4. Hold the position for a few seconds, engaging your core and adductors. 5. Lower your leg back down without letting your hips sag, and repeat for the desired number of repetitions.

Common mistakes to avoid

1. Letting your hips sag towards the ground; maintain a straight line. 2. Lifting the leg too high which can strain the hip; keep it parallel to the ground. 3. Overextending the neck; keep it aligned with the spine. 4. Not engaging the core, which can lead to improper form and potential injury.

Benefits

Specific benefits of the exercise

1. Strengthens the adductor muscles, particularly the adductor magnus. 2. Improves core stability and balance. 3. Enhances functional movement patterns, especially for lateral movements. 4. Increases hip mobility and flexibility.

Expected results and timeframe

With consistent practice (2-3 times a week), you can expect to see increased adductor strength, improved stability, and better overall athletic performance within 4-6 weeks..

Who this exercise is best for

This exercise is ideal for athletes, dancers, and individuals involved in sports requiring lateral movements. It is also beneficial for those focusing on lower body strength and stability.

Scientific studies supporting its effectiveness

Research indicates that exercises focusing on hip adduction enhance athletic performance in sports requiring lateral movement and can decrease the risk of injuries by improving stability around the hip joint.

Variations

Beginner modifications

Begin with a regular side plank without the leg lift, or perform the Copenhagen plank with your bottom knee on the ground for extra support. Another option is to lift the leg only slightly or to hold for shorter durations.

Advanced progressions

To progress, try adding a resistance band around the thighs or performing the exercise on a stability ball for increased challenge. Elevate the upper foot on a higher surface for added difficulty.

Integrations

Complementary exercises

Integrate with exercises like lateral lunges, side leg raises, or stability ball adductor squeezes to enhance overall lower body strength and stability.

Super set recommendations

Pair with exercises like push-ups or tricep dips to work the upper body while the core and lower body are engaged, maximizing workout efficiency.

Sample workout routines

Sample routine: 3 sets of 10 Bodyweight Copenhagen Plank with Leg Lifts, followed by 3 sets of 12 lateral lunges, and then finish with 3 sets of 15 push-ups.

Exercise combinations

Combine with a side plank twist to further engage the obliques while maintaining adductor activation.

Best time to do this exercise in your workout

Best performed towards the middle of your workout routine after dynamic warm-ups, or functional mobility exercises, when your muscles are warmed up but not fatigued.