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Copenhagen Plank

Side plank with the top leg supported on a bench and the bottom leg hanging. Targets the adductors intensely. One of the best exercises for adductor (inner thigh) strengthening. Reduces risk of groin injuries in athletes. Combines core stability with targeted adductor work.

How to Do Copenhagen Plank: Step by Step

  1. Side plank position, top foot on bench edge
  2. Bottom leg hangs free
  3. Lift hips to form straight line from head to top foot
  4. Squeeze inner thigh of the top leg

Common Mistakes to Avoid

  • Letting hips drop — maintain a straight line
  • Placing too much weight on the bottom elbow
  • Not engaging the adductors of the top leg

Copenhagen Plank Tips

  • Start with 10-15 second holds — this is harder than it looks
  • For an easier variation, place your top knee on the bench instead of your foot
  • Add adduction by trying to pull the bench toward you with the top leg

Muscles Worked

inner thighscore
Equipment bench
Tracking Hold for time

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