Copenhagen Plank (Adductor Side Plank)
Talk to your doctor first. General education, not medical advice.This content is general education, not medical advice, diagnosis or treatment. Get approval from your physician or another qualified healthcare provider before starting any exercise program, especially if you have a medical condition, a recent injury or surgery, are pregnant, or take medication. Stop and seek medical advice if an exercise causes pain, dizziness, chest discomfort or shortness of breath. You choose to exercise at your own risk. Read the full medical disclaimer.
Why it helps
The adductors (inner thigh muscles) are often injured in sports with kicking, sprinting and quick changes of direction. The Copenhagen plank loads them strongly in a controlled way.
Studies show that a Copenhagen adductor program can reduce groin problems in football players. If you are recovering from a groin strain, build up with the adductor squeeze first and see the groin strain guide.
Step-by-Step Instructions
- Lie on your side next to a bench or sturdy chair, propped on your forearm with the elbow under the shoulder.
- Short-lever version: place the inside of your top knee on the bench, with the lower leg resting on it. Let the bottom leg rest on the floor.
- Brace your stomach and press the top knee down into the bench to lift your hips off the floor, so your body forms a straight line.
- Hold for 15 to 30 seconds, breathing normally. For a harder version, lift the bottom leg up toward the bench.
- Lower your hips gently to the floor. Rest, then switch sides.
What you’ll need Paid links
What this exercise uses, with household swaps where they work.
- Exercise mat · Non-slip, about 6 mm (1/4 in) thick, for floor exercises. A rug or folded blanket works.
Links go to Amazon search results, so you choose the product and price. We don’t recommend specific brands. As an Amazon Associate we earn from qualifying purchases, at no extra cost to you. How we make money
Key Form Cues
- Straight line: Head, hips and knees stay in one line; do not let the hips sag or pike.
- Squeeze down: Press the top leg into the bench to lift you.
- Breathe: Do not hold your breath during the hold.
How much to do
2 to 3 holds of 15 to 30 seconds on each side, 2 to 3 times a week. Build up over several weeks.
Progression & Regression
Regression (Make It Easier)
- Do the adductor squeeze with a ball between the knees
- Do a regular side plank from the knees
- Hold for shorter times (5 to 10 seconds)
Progression (Make It Harder)
- Keep the bottom leg lifted off the floor
- Long-lever version: place the ankle, not the knee, on the bench
- Add slow hip lifts and lowers instead of a static hold
Who it suits, and who should check first
Good fit for: athletes in soccer, hockey, running and other cutting sports, and late-stage groin rehab.
Check with your clinician first if: you have current groin or hip pain, a hernia or abdominal wall pain, or a recent groin injury.
Precautions
Advanced: start short and build slowly.
- Always start with the knee on the bench; the ankle version puts much more load through the groin.
- Expect muscle soreness in the inner thigh for a day or two when you start; keep early sessions short.
- Pad the bench and your elbow if needed, and make sure the bench cannot slide.
- Stop and consult your provider if: you feel sharp groin, hip or lower abdominal pain, a pulling sensation in the groin, or pain that is worse the next day.
Frequently asked questions
What does the Copenhagen plank work?
Mainly the adductors (inner thigh muscles), along with the side core and hip muscles.
Does the Copenhagen plank prevent groin injuries?
Studies in football players show that a Copenhagen adductor program can lower the rate of groin problems. It works best as a regular part of training.
Can I do the Copenhagen plank with a groin strain?
Not in the early stage. Start with gentle exercises such as the adductor squeeze and follow the groin strain guide.
Video: Pivotal Motion Physiotherapy on YouTube. We link to it because it shows the movement clearly; the written instructions and dosing on this page are our own general guidance.
Try next
Back to Exercise Library
Explore more exercises for every body region, each with a video and step-by-step instructions.
Physical therapist or assistant? Add this exercise to a patient’s home program →