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Explore/Football

Copenhagen Plank

Also called Copenhagen adduction

BodyweightIsolationTakes some practiceOne side at a time
Front
Back
Primary Secondary

Works

Adductors

Also obliques

You need

Bench

Adjustable bench setup →

How to do it

  1. 1Side plank with your top leg on a bench
  2. 2Lift the bottom leg up to meet it
  3. 3Start with the knee on the bench, progress to the foot

Most common mistake

Starting with the long lever before the adductors are ready.

Watch a demo
S
For football
#1 of 23
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Research
89
Published rubric
Lifters
—
0/10 ratings
Results
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From the app
How lifters rate itBe the first
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Why research scores it 891 study
Transfer · 45%4/5
Injury protection · 30%5/5
Practicality · 25%5/5

One exercise, a few minutes a week, 41% lower odds of groin problems in Norwegian footballers.

  • Harøy et al., 2019: Adding the Copenhagen adduction exercise cut the odds of groin problems by 41% across a football season. (Outcome was self-reported groin problems in semi-professional men.)
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