Copenhagen Plank

Static core and adductor stability exercise performed on the side, targeting inner thigh muscles while building lateral core strength.

Instructions

1. Lie on your side with your legs extended and stacked on top of each other.
2. Place your bottom elbow directly under your shoulder, forearm forward.
3. Position your top leg straight on the ground in line with your body, and place your top foot on the floor in front of your bottom leg’s knee (creating a triangular support base).
4. Press through your bottom forearm and foot to lift your hips off the ground, creating a side plank position.
5. Hold this position while engaging your adductors and core for the prescribed duration.
6. Lower back down and repeat on the other side.

Tips

• Focus on squeezing your inner thighs to engage the adductors throughout the hold.
• Keep your body in a straight line from head to feet to maximize core engagement.
• Your top foot anchors you and allows for more adductor emphasis than a standard side plank.
• Breathe steadily; avoid holding your breath during the hold.
• Start with 15-30 second holds and progress to longer durations.
• Perform on both sides equally to develop balanced adductor strength.
• This exercise is excellent for addressing adductor weakness and hip stability.