How (and Why) to Do Copenhagen Planks

You know planks. You know side planks. But have you met their cooler, tougher cousin from Denmark? We're talking about the Copenhagen Plank, an often-overlooked but seriously potent bodyweight exercise that deserves a prime spot in your routine. It's a game-changer, especially if you're looking to fortify those often-neglected inner thigh muscles.

The Copenhagen plank looks a bit like a side plank – you're propped on your forearm or hand, holding your body rigid. But here's the twist: your feet aren't on the ground. Instead, your top leg rests on an elevated surface like a bench, forcing your inner thigh muscles (your hip adductors) to work overtime just to keep you afloat. It’s a killer for your legs, and the benefits go far beyond just adding variety.

Why Bother with a Copenhagen Plank?

This isn't just a fancy way to torture your inner thighs. This exercise shot to mild fame thanks to Danish research showing its power in preventing groin pull injuries in athletes. Your hip adductors pull your legs together, but they're also vital stabilizers for running, jumping, and countless other athletic movements. They're thin muscles, prone to strains, and the Copenhagen plank directly targets and strengthens them.

Studies have shown that incorporating the "Copenhagen adductor exercise" made male soccer players' adductors significantly stronger, helping to fend off those dreaded groin strains. But wait, there's more! Because it's essentially a side plank variation, you're also getting a solid core workout, hitting your obliques hard. And as a bonus, your hip abductors (the muscles on the outside of your hips) get a little love too.

(Quick memory hack: ADductors bring your legs ADjacent – together. ABductors take them ABove and away, like an alien abduction.)

How Exactly Do I Master the Copenhagen Plank?

The core idea is straightforward: support your upper body with your forearm or hand, and your top leg on a bench or similar object. In some team settings, a partner might even hold your leg!

To progress safely and effectively, start with the easiest variation and work your way up:

1. Easiest: Your knee or full thigh is on the bench. This provides maximum leverage and stability.
2. Harder: Just your shin or foot rests on the bench. This significantly increases the load on your adductors.
3. Hardest: Incorporate hip dips. Lower your hips towards the ground, then drive them back up. This can be done with either the knee/thigh or shin/foot position.

Forget marathon holds! Start with a 10-second hold, repeating it three times with appropriate rest. Once that feels comfortable, move to a harder variation rather than just extending your hold time indefinitely.

Can't Quite Get It? No Sweat!

If even the knee-on-bench version feels impossible, you have options.

• Modify: Keep your bottom leg on the ground. Use your top leg to lift your hips as much as possible, with your bottom leg providing just enough assistance to complete the movement.
• Build Foundation: Focus on traditional side planks (from your knees is perfectly fine!) to build core strength.
• Alternative Adductor Drills: Banded adductor exercises are excellent for isolation. Additionally, single-leg movements like step-ups will engage your adductors alongside other major leg muscles.

No matter where you start, integrating Copenhagen planks or their progressions will build serious inner-thigh power and bulletproof your groin, making you stronger and more resilient in everything you do.