Copenhagen Adduction

Also known as: Copenhagen Plank, Copenhagen Side Plank, Copenhagen Adductor Exercise, Side Plank Hip Adduction

StrengthCoreBalanceRehabilitation

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Body Part: Legs

Description

A side plank on your forearm with your top foot resting on a flat bench, in which you lift your hips and raise the bottom leg up to the underside of the bench. Pressing the top leg down into the bench loads the inner thigh adductors, while the obliques hold your trunk in line.

How to Perform

Lie on your side next to a flat bench, with your forearm on the floor and your elbow directly under your shoulder.
Place the inside of your top foot on the bench with the leg straight, and rest the bottom leg on the floor under the bench.
Rest your free hand on your opposite shoulder and brace your core.
Press the top leg down into the bench and lift your hips until your body forms a straight line from head to feet.
As your hips rise, raise the straight bottom leg until it meets the underside of the bench.
Pause briefly, then lower your hips and bottom leg under control until your hips are just above the floor.
Complete all reps, then switch sides.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Drive the top leg down into the bench. That pressure from the inner thigh is what lifts your hips.
Keep both legs straight throughout the set, including the bottom leg as it rises.
Keep your elbow directly under your shoulder and push the floor away so your shoulder does not sink.
Exhale as you lift your hips and inhale as you lower them.
If you cannot keep your hips up with your foot on the bench, start with your knee on the bench. The shorter lever makes the exercise easier.
Start with a few reps per side, because the adductors get sore quickly, and add reps gradually.

Common Mistakes

Letting the hips sag at the top instead of lifting them into a straight line from head to feet
Rotating the chest toward the floor or letting the top hip roll backward
Bending at the waist so the hips stay behind the line of the shoulders and feet
Leaving the bottom leg on the floor instead of raising it to the underside of the bench
Swinging up with momentum and dropping back down instead of lowering under control
Placing the top leg too far forward or backward instead of in line with your torso
Cutting the range short by not lowering the hips close to the floor between reps