Exercise

Copenhagen Plank

Also known as: side plank hip adduction, copenhagen hold, adductor plank, side plank on bench

Copenhagen Plank is a isolation exercise for the adductors. Main target: adductors. Also works: obliques. No equipment needed — just your bodyweight.

EquipmentBodyweight

TypeIsolation

MovementStatic hold

CategoryStrength

Muscles worked

Primary

Secondary

Lie on your side next to a bench and prop yourself on your forearm, elbow under the shoulder.
Place the top leg on the bench and lift your hips so your body forms a straight line, the bottom leg hanging free.
Hold the position, pressing the top leg down into the bench to keep the hips up.
Lower down, rest, and repeat on the other side.