Core · Bodyweight
Copenhagen Plank
Advanced
Side plank with top leg elevated on bench. One of the best groin injury prevention exercises for athletes.
Demonstration unavailable
Follow the written setup and technique cues below.
1
Start PoseSide plank position
Top foot on bench, bottom leg hanging
Core braced, hips stacked
2
Finish PoseLift bottom leg to meet top leg or hold static
Squeeze adductors and core throughout
Hips remain level
Training Cues
✓Keep hips stacked and level throughout
✓Bottom leg lift increases difficulty
✓Progress from static hold to dynamic lifts
Watch For This
✕
Hips sagging toward floor✕
Rotating backward✕
Holding breath💪 Primary Muscles
● PRIMARY
1/2
Adductors
Swipe to explore
Primary
Adductors
Secondary
Gluteus Medius
Stabilizers
Transverse AbdominisObliques
Pro Tip
Copenhagen planks reduce groin injury rates significantly in football and hockey athletes. Include 2–3 times per week.
