# Copenhagen Plank

URL: https://heatsy.app/ex/copenhagen-plank

Also known as: Copenhagen Adduction, Copenhagen Adductor Plank, Copenhagen Side Plank, Side Plank Hip Adduction, Copenhagen Hold, Copenhagen, Adductor Plank, Copenhagen Planks

Body region: Legs, Core

## Muscles

- Main: Adductor Longus, Adductor Brevis, Adductor Magnus, Gracilis
- Helps: Quadratus Lumborum, External Oblique, Internal Oblique, Pectineus
- Holds: Deltoid, Transversus Abdominis, Gluteus Medius

## Equipment

- Flat Bench

## Technique

1. Lie on your side next to a bench and prop yourself on the forearm, elbow under the shoulder.
2. Place the top leg on the bench: the knee for the easier version, the inner ankle for the harder one.
3. Squeeze the top leg down into the bench to lift the hips into a straight side plank.
4. Hold, or lower and lift the hips for reps, then switch sides.

### Cues

- Start with the knee on the bench; the ankle version loads the groin heavily.
- Keep the body in one line from head to feet.

### Common mistakes

- Letting the hips sag or pike.
- Progressing to the long-lever version too soon.
- Rotating the chest toward the floor.

## Alternatives

- [Side Plank](https://heatsy.app/ex/side-plank)
- [Cable Hip Adduction](https://heatsy.app/ex/cable-hip-adduction)
- [Side Plank Hip Dip](https://heatsy.app/ex/side-plank-hip-dip)