At a glance
- Main muscle
- Adductors
- Also works
- Core
- Equipment
- Bodyweight
- Rep range in Mitta
- 15 to 40 seconds
- Skill level
- Intermediate
- How tiring
- Low
- One side at a time
- Yes
How to do it
- Lie on your side on your forearm, top leg on a bench.
- Lift your hips and hold your body in one line (reps = seconds).
- Knee on the bench is easier than your ankle.
Pick a weight you can lift for 15 to 40 seconds with good form, and stop each set with a few seconds left in the tank. Do the same number of reps on both sides, starting with your weaker side.
Why rating B
Static version of the Copenhagen adduction: good to start with or as an extra. The evidence (Harøy 2019) is for the version with reps, and a hold is hard to progress; hence B.1
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Copenhagen Adduction · Bodyweight · rating A
- Side Plank · Bodyweight · rating C
- Hip Adduction Machine · Machine · rating A
Keep learning
Let Mitta set the weight.
Mitta plans the Copenhagen plank with a weight and rep target for every set, worked out from your last sessions.
Questions about the
Copenhagen plank
What muscles does the Copenhagen plank work?
The Copenhagen plank mainly trains your adductors. Your core help.
How many reps of the Copenhagen plank should I do?
Mitta plans the Copenhagen plank at 15 to 40 seconds per set. Most sets should end with only a few seconds left in the tank.
What can I do instead of the Copenhagen plank?
Good alternatives that train the same muscle are the Copenhagen adduction, side plank and hip adduction machine.
Is the Copenhagen plank good for beginners?
It takes some practice. Learn it with a light weight first, or start with an easier alternative.
Why does the Copenhagen plank have rating B?
Static version of the Copenhagen adduction: good to start with or as an extra. The evidence (Harøy 2019) is for the version with reps, and a hold is hard to progress; hence B.
Sources
- Harøy et al. 2019, BJSM (clustergerandomiseerd, 35 voetbalteams: Copenhagen adductie gaf 41% minder kans op liesklachten) doi.org/10.1136/bjsports-2017-098937