isometric · advanced · single side
Copenhagen Plank
Also called: Copenhagen Adduction Hold, Adductor Side Plank
Coaching cues
- Top ankle on the bench, body in one line
- Drive the top leg down hard into the pad
- Hips tall — don't let them dip
- Let the bottom leg hover or lightly assist
Common mistakes
- Hips dipping as the groin fatigues
- Breaking at the hips instead of holding a straight line
- Progressing to the long lever before the adductors are ready
Take care with: hip, knee, shoulder. Members who list these injuries never see this exercise in a program.
Easier: Short-Lever Copenhagen Plank