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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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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 it3 steps
  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
A
For skiing
#6 of 23
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Research
70
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 70
Transfer · 45%3/5
Injury protection · 30%4/5
Practicality · 25%5/5
How scores work

Machine taken? Swap to

  • SBulgarian Split SquatDumbbell
  • ALateral LungeDumbbell
  • ASingle-Leg RDLDumbbell
  • SLateral BoundBodyweight

Takes

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