Copenhagen Plank
Copenhagen Adduction, Side Plank Adduction
Core
Isolation
Core
Intermediate
Set it up
Lie on your side with a bench beside you at about knee height.
Put your top shin and knee on the bench with your elbow under your shoulder on the floor.
Stack your hips and lift the bottom leg until it meets the underside of the bench.
Set your ribs down before the clock starts.
What I say while you lift
Squeeze the bench with the inside of your top thigh.
Keep your hips stacked instead of rolling backward.
Hold the bottom leg straight and quiet.
Start with the knee on the bench and work toward the ankle over weeks.
What goes wrong
Moving to the ankle position before the groin is ready for it.
Letting the hips sag toward the floor mid-hold.
Chasing seconds instead of a clean position.
0000
default tempo
Steady breathing through the hold — no bearing down.
breathing
Before you load it
Groin tissue adapts slowly; add five seconds a week rather than thirty.
Not for an unhealed groin strain — a plain side plank keeps the pattern without the adductor load.