How to do the Copenhagen Plank (and why)

The last time I saw the planks of Copenhagen An overview of the best bodyweight exercises to actually build strengthBut it’s an underrated exercise that deserves the spotlight in its own right.of copenhagen board Looks like a side plank: YTry to keep your body steady by leaning on your hand or elbow and keeping your other arm off the ground. But what makes Copenhagen special is that your feet and knees don’t touch the ground.no, you place 1 Place your leg (top leg) on ​​the bench. This means that you need to use the inner thigh muscles of your upper leg to lift you up. It’s a killer leg exercise that not only adds variety to your routine, but it has benefits.

What are the benefits of the Copenhagen Plank?

The exercise’s name (and its mild popularity) comes from a Danish study that showed it helped prevent groin pulls in athletes. It has the role of pulling our feet together. Researchers used this exercise to strengthen the adductor muscles, as many of the muscles in this group are thin and prone to tearing and pulling (“pulling”).

It worked :PA program that includes this “Copenhagen adductor exercise” Strengthened the adductor muscles of male soccer playersis not a silver bullet for preventing groin strain, but it seems to help.

In addition to strengthening your adductors, the Copenhagen Plank also includes elements of your regular side plank. Even the abductors, the muscles on the outside of the hip, seem to get a little boost from training this exercise.

(And yes, these two words are very similar. AbuDuctor keeps your feet away from your body in the same way alien abductions keep people away from Eart. advertisementThe ductor brings the foot closer to the midline. The two D letters in the middle might help you remember to keep your feet together.)

How exactly does the Copenhagen Plank work?

The basic idea is to support your upper body with your forearms or hands, and support your legs with a bench or another object. In team exercises, your partner can stand up and hold your leg while you do the exercise.

Start with as many feet on the support as possible. From easiest to hardest, the progression goes like this:

1. bench knees or thighs
2. shin or foot on the bench
3. Repeat with your hips on the ground and back up (you can do this in either position).

Planks are often done over long periods of time, but you don’t have to take that approach to get the benefits of the Copenhagen Plank. He repeats the 10-second hold three times, resting as needed. Once it’s easy, try harder variations.

What if I can’t do the Copenhagen Plank?

If you can’t do any of the above versions, one fix is ​​to keep your free leg on the ground, even if your knees are on the bench.lift your waist In many cases Do it with your top leg, but use support from your bottom leg.

If that doesn’t work, you may need to do a side plank (knees are fine) to strengthen your core. This striped adductor exercise You can also do single leg movements like stepping up to work the adductor muscles along with the other leg muscles.