Similar to a standard side plank, your obliques are required to help create stability as you hold the position. They are mainly included in rehab programs for athletes who have suffered an injury in the groin area, but they are often also found in strength programs. By avoiding common mistakes and progressing from basic form to more advanced variations, you can maximize the benefits of the exercise and get the most out of it. The Copenhagen plank works your arms, shoulders, core, and adductors. This is a surprisingly big jump from regular Copenhagen planks and a great target for those looking to really leverage the benefits of the exercise. These muscles consist of the adductor longus, adductor brevis, adductor magnus, pectineus and gracilis, all of which are primarily responsible for adducting the hip, or moving the leg toward the midline. It is an intense exercise that requires a lot of balance and strength to execute correctly. Engage core, grounding through left elbow and side of left foot, and lift hips and knees off the floor. Here are some options: Also known as the Vasisthasana in yoga, the side plank is excellent for strengthening the core muscles and activating stabilizer muscles. The Copenhagen Plank, or the Copenhagen Side Plank, is a side plank variation that, in addition to training the abdominals, targets the adductor (groin) muscles. Always pick a difficulty level that you can maintain perfect form throughout. No need to be a hero and set the bench in contact with the thigh. These days, the fitness world is all about increasing efficiency. It is a killer leg exercise, and it has benefits beyond just adding variety to your routine. Some of these muscles also have secondary actions, including hip flexion (adductor brevis and gracilis), internal rotation (adductor longus, adductor brevis, and pectineus), and extension (anterior head of adductor magnus). The Copenhagen plank, or Copenhagen adduction exercise, is a side plank variation that targets the muscles of the inner thigh and groin- the adductors. Do you suffer from toe pain? Activate your core muscles and raise your hips, so your torso is perpendicular to the floor. The Copenhagen Plank, or the Copenhagen Side Plank, is a side plank variation that, in addition to training the abdominals, targets the adductor (groin) muscles. Once youre ready to tackle the Copenhagen plank, try one of the modifications below and progress through other variations as you build up strength and stability. From here, think of a side plank.In other words, place your forearm perpendicular to your torso on the groundthat's going to protect your shoulder, then shift into a safer external rotation. Hold this position. Now you're not only like working the adductors in the leg that's on top of the bench, but you're also using your hip flexors to bring the bottom leg [up to] 90 degrees, she explains. Lift the hips up until your body is in a straight line with the lower leg off the floor and hold. However, there are many ways the exercise difficulty level can be scaled up or down depending on your abilities. The Copenhagen plank has been shown to effectively reduce groin injuries and increase groin strength..In this video we take a look at the research surroundin. This is a dynamic alternative that can be applied at any regression or progression stage to increase intensity and difficulty. When that gets easy, try a harder variation. The Copenhagen Plank is very simple, all you need is a chair or bench. I like to say [hold the plank for] five breaths because that way people actually breathe., While the Copenhagen plank can be an ideal exercise for optimizing lower-body strength and core stability, you should consult your health-care provider if you're experiencing any knee pain during the move, which may occur if youve had an injury or surgery on the arae in the past, says Ros. Check out our Hip Resilience program! But what good does it actually do for you and your body? The Copenhagen Plank Works Double Duty as a Core and Inner-Thigh You perform compound movements to train multiple major muscle groups at once, do HIIT workouts to get your heart pumping and muscles shaking, and use circuits to structure your workouts so you don't get distracted between sets. It is also important to keep your legs wide when performing Copenhagen plank, as this will target the adductor muscles more effectively and add an extra challenge to the exercise. While holding the plank position, the stabilizer muscles in your core will need to work extra hard to keep your body which is being supported only by the foot resting on the bench in place. This is great if youre starting out and also if this bugs your knee (which well get to) this option takes the knee out of the equation since itll be resting on the bench. Place your left foot on a bench, box or Ottoman, right elbow on the bench. Here are some of the many benefits of Copenhagen Plank: Copenhagen Plank is a great exercise to target your adductors or inner thigh muscles. Remember the Copenhagen keys: maintain stability and squeeze your glutes and shoulder blades while fighting off rotation in both directions. The Copenhagen plank is a unilateral exercise, meaning it targets just one side of the body at a time. The Copenhagen Plank Will Upgrade Your Ab Workout, 8-Minute Ab Workouts Won't Build a Six-Pack, Your Privacy Choices: Opt Out of Sale/Targeted Ads. If so, there is good news stretches can help improve your toe point. The first level is to just hold the plank at the top position. Press into side plank position. Copenhagen Plank - Olympic Weightlifting: Catalyst Athletics However, it can also be used as a full body conditioning exercise, as it also requires the engagement of the core and, to some extent, the shoulders and back. To master it, take note of the following techniques: Keeping the core and glute tight will help you maintain proper form throughout the duration of the exercise, as well as help to increase the intensity of the exercise. Build abs, obliques, and shoulder strength with the Copenhagen plank delt raise. But if youre ache-free, continue mixing the Copenhagen plank into your routine particularly if youre a runner, she adds. For another fantastic ab exercise, check out the landmine rollout. Copenhagen Planks build eccentric strength in the groin as well as core stability. What to add a challenge to your planks? Try Copenhagen plank, a side plank variation that works best for a strong core and toned inner thighs. From here we are going to raise our hips up by contracting our adductors until are hips are in a straight line. But ALSO think about driving or pushing the knee of the top leg INTO the bench or table. In this exercise guide, weve got tips on how to do the Copenhagen plank properly, the muscles worked, benefits and things to consider when doing the movement. This help increases the strength of your adductors and improves your overall hip stability and balance. If your form is otherwise great, but you still have knee pain, thats a sign something might be off, and I would refer you to a physical therapist, athletic trainer, or other pain specialist. Your #1 site for all things sports rehab, sports performance, and orthopedic rehabilitation is: https://www.sportsrehabexpert.com/http://www.annarbor.physio . Furthermore, you must keep your body straight while holding the plank position. Short Lever Copenhagen Plank - YouTube Important consideration: Some groin problems may have a secondary related abdominal issue. If you want to make the Copenhagen plank more challenging, you can try the following progressions: Take a narrower grip with your hands while doing the Copenhagen plank to increase the intensity. While the Copenhagen adduction exercise doesn't appear to be functional, Haroy et al i Show more Shop the E3 Rehab store Copenhagen Planks for Strength and Reducing Risk of Groin Injury. The Copenhagen plank comes with a range of variations that can either decrease or increase the intensity and help you progress in your adductor strengthening program. From here we are going to raise our hips up by contracting our adductors until are hips are in a straight line. She has experience in copywriting and digital marketing, and she's an award-winning freelancer who works with B2C clients in health and wellness. This exercise got its name (and its mild popularity) from research out of Denmark that showed it helps to prevent groin pulls in athletes. Extend out the bottom leg while keeping it off the floor. These adductor muscles include the: adductor longus, adductor brevis, adductor magnus, and gracillis. You can keep the bottom leg on the ground. Smith Machine Bench Press: Is It Right for You? Thats why it can be particularly useful for finding correcting muscle imbalances, says Ros. JOSPT. This exercise is so effective that when an adductor strengthening programme, adding just ONE exercise, was implemented, groin injury rates fell by 41%. If done correctly and youre really focusing on what it's targeting [read: the core and thighs], the Copenhagen plank is really hard to hold for even 10 good seconds, says Analisse Ros, C.S.C.S., a certified personal trainer and strength and conditioning specialist in Connecticut. Focus on contracting your core and hold for 30 seconds or longer. Previously, Kristen was the Chief Content Officer at aSweatLife.com, where she led content and editorial strategy. Simply put, no other exercises have been shown to be as beneficial for targeting the groin region as the Copenhagen adduction exercises. Groin injuries are particularly common in sports that involve kicking, running or even jumping and weakness in adduction strength has recently been highlighted as a root cause in new research. These should be performed slowly and with control. A Copenhagen plank is a side plank variation that involves resting your top leg on a bench or raised surface. These muscles are called upon during lateral movements in your daily life (think: stepping to the side to avoid stomping on your pet, balancing on a subway car while it zooms forward). Additional information: Adductor longus and pectineus will also contribute to hip flexion, while adductor magnus (posterior head) also contributes to hip extension. An interesting study that Physio-Network highlights in this article showed that groin injuries increased by 17 times when adductor strength was less than 80% of abductor strength. People hold often their breath because [this move] is so hard, she adds. How to Perform and Progress the Copenhagen Plank The basic idea is to support your upper body on your forearm or hand, while your leg is supported on a bench or another object. Mix the Copenhagen plank into your usual resistance training regimen and try holding it for 10 to 20 seconds at a time, doing three to four sets on each side, suggests Ros. 2019:1-34. Again, youll hold a Copenhagen plank nowhere near the same amount of time you would a standard plank. If youre coming off of a knee injury, or have a history of knee pain, try the regression variations first. Check out .css-16acfp5{-webkit-text-decoration:underline;text-decoration:underline;text-decoration-thickness:0.125rem;text-decoration-color:#d2232e;text-underline-offset:0.25rem;color:inherit;-webkit-transition:all 0.3s ease-in-out;transition:all 0.3s ease-in-out;}.css-16acfp5:hover{color:#000;text-decoration-color:border-link-body-hover;background-color:yellow;-webkit-transition:all 0.3s ease-in-out;transition:all 0.3s ease-in-out;}our entire Form Check series.