Difficulty level: Novice
Target Muscle: Adductors
Equipment: Bodyweight
Instructions for proper form
1. Lie on your side with your elbow directly beneath your shoulder, forming a straight line from head to toe. 2. Place the top leg on a bench or elevated surface, ensuring the bottom leg remains straight. 3. Engage your core and lift your hips off the ground to form a straight line from your head to your feet. 4. Hold this position while keeping your body straight and engaging your adductors. 5. For added difficulty, lift the bottom leg towards the bench while maintaining the plank position.
Common mistakes to avoid
1. Not keeping the body in a straight line, leading to sagging hips. 2. Using the top arm for support instead of relying on the bottom arm. 3. Allowing the top leg to collapse inward instead of keeping it in line with the body.
Benefits
Specific benefits of the exercise
1. Strengthens the adductors, particularly the adductor magnus. 2. Improves stability and balance in the lower body. 3. Enhances core strength due to the engagement required to maintain plank position.
Expected results and timeframe
With consistent practice (3-4 times per week), individuals may see improvements in adductor strength and core stability within 4-6 weeks..
Who this exercise is best for
This exercise is best for novices looking to strengthen their inner thigh muscles, improve core stability, and enhance overall lower body function.
Scientific studies supporting its effectiveness
Research has shown that exercises targeting the adductor muscles, such as the Copenhagen plank, are effective in improving adductor strength and hip stability, which can lead to better athletic performance and reduced risk of injury.
Variations
Beginner modifications
1. Perform the exercise without elevating the foot; simply keep the bottom foot on the ground while engaging the adductors. 2. Reduce the duration of the hold to 15-20 seconds initially, increasing as strength improves.
Advanced progressions
1. Add a lateral leg raise with the top leg while in the plank position to further intensify the workout. 2. Try the exercise with your feet elevated on a higher surface or add resistance bands around your thighs for added resistance.
Integrations
Complementary exercises
1. Side lunges to enhance adductor strength. 2. Glute bridges to support hip stability and core strength.
Super set recommendations
Consider supersetting with lateral lunges to engage and strengthen the adductors and glutes effectively.
Sample workout routines
1. Warm-Up: Dynamic stretching focusing on the lower body. 2. Copenhagen Plank – 3 sets of 20 seconds each side. 3. Side Lunges – 3 sets of 10-12 reps each side. 4. Glute Bridges – 3 sets of 15 reps.
Exercise combinations
Combine with the side-lying leg lift for enhanced abductor and adductor engagement.
Best time to do this exercise in your workout
The Copenhagen plank is best performed toward the end of a workout after warming up the muscles and completing heavier resistance exercises.