The implementation of this program reduced the prevalence and risk of groin problems in male football players 41%! 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. tl;dr: https://youtu.be/XeCF_sWfBTk Sauce: https://bjsm.bmj.com/content/48/14/1089.short https://journals.sagepub.com/doi/abs/10.1177/0363546510375544 https://journals.sagepub.com/doi/full/10.1177/2325967114521778 https://bjsm.bmj.com/content/early/2021/03/09/bjsports-2020-102606.abstract, Why the Copenhagen Plank is a Massively Underrated Calisthenics Leg Exercise, https://bjsm.bmj.com/content/48/14/1089.short, https://journals.sagepub.com/doi/abs/10.1177/0363546510375544, https://journals.sagepub.com/doi/full/10.1177/2325967114521778, https://bjsm.bmj.com/content/early/2021/03/09/bjsports-2020-102606.abstract. This is a super challenging move, but thats the idea.. Copenhagen Plank - Sweat See how to perform a Copenhagen plank perfectly with instructions by Sweat co-founder and personal trainer, Kayla Itsines. Great view of my childhood trophies here. Activate your core muscles and raise your hips, so your torso is perpendicular to the floor. For non-athletes, the exercise can simply help to create better hip stability, which is associated with reduced risk of back, hip and knee injuries as well as better posture. Youll notice the closer you get your knee to the bench, the easier it becomes as youre working with less lever. That's what makes this a great plank, Samuel says. Copenhagen Planks - How to, Muscles Worked and Benefits This help increases the strength of your adductors and improves your overall hip stability and balance. Your email address will not be published. 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. After holding the tuck planche, you must be excited to move towards the advanced tuck. 2016;26(11):1334-1342. Aside from the main variation, there are several options to progress and regress the Copenhagen plank. .css-13y9o4w{display:block;font-family:GraphikBold,GraphikBold-fallback,Helvetica,Arial,Sans-serif;font-weight:bold;margin-bottom:0;margin-top:0;-webkit-text-decoration:none;text-decoration:none;}@media (any-hover: hover){.css-13y9o4w:hover{color:link-hover;}}@media(max-width: 48rem){.css-13y9o4w{font-size:1.05rem;line-height:1.2;margin-bottom:0.25rem;}}@media(min-width: 40.625rem){.css-13y9o4w{font-size:1.28598rem;line-height:1.2;}}@media(min-width: 48rem){.css-13y9o4w{font-size:1.39461rem;line-height:1.2;margin-bottom:0.5rem;}}@media(min-width: 64rem){.css-13y9o4w{font-size:1.23488rem;line-height:1.3;}}8-Minute Ab Workouts Won't Build a Six-Pack, The Suitcase Carry Is an Underrated Core Exercise, 5 Exercises to Strengthen Your Lower Back, This Shoulder Press Move Will Crush Your Core, Too, This Will Give Your Core a Superhero Challenge, 3 Exercises to Train Your Abs Instead of Crunches, This Intense Hanging Ab Move Will Crush Your Core, Sculpt Your Core With Half-Iso Hanging Leg Raises, The 3-Way Knees to Elbow Upgrades Your Leg Raise, 3 Obliques Exercises to Replace the Side Bend. The adductor group contains a bunch of muscles, the specific names are not important because we want to focus on them as a group. 7) Hold for 2-4 slow breaths, aiming for 7-10 second exhales. In order of easiest to hardest, the progression goes: While planks are often done for increasingly long periods of time, you dont have to take that approach to get the benefits out of the Copenhagen plank. Start with as much of your leg on the support as possible. Start with 10 seconds, then, as the move becomes easier, slowly add a few more seconds at a time, says Ros. By Ebenezer Samuel, C.S.C.S. Based on the look of it, you can probably guess that the Copenhagen plank is a seriously challenging move. Bracing your core and keeping your obliques and abdominals tight, lift your hips off the floor so your back is straight. https://commons.wikimedia.org/wiki/File:Anterior_Hip_Muscles_2.PNG, You Dont Need To Fix Your Flat or Pronated Feet. How to do a Copenhagen Plank: Technique, Benefits, and Variations Idk I don't feel it in my core at all though. (And yes, those two words are very similar. Similar to a side plank, start on your side with the forearm on the ground, hips and shoulders stacked, and legs straight. Start with the top leg bent, and slowly move the bottom leg and body up and down. 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. Strong adductors means stronger abs and vice versa, and both help us shift out of the extended posture that most of us live in. More broadly, you may think of the adductors as crucial stabilizer and core muscles. If you're performing the exercise with your right arm on the floor, for example, you'll. 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. Our website content, services, and products are not intended to serve as medical advice and are intended for informational and educational purposes only. As well as developing hip strength, the Copenhagen plank is also a great way to activate the core muscles, especially the obliques. Related article: Advanced Plank Exercises for Insane Core Strength. So you need to keep your workout progress with more advanced dip progressions. Place your left foot on a bench, box or Ottoman, right elbow on the bench. How (and Why) to Do Copenhagen Planks - lifehacker.com.au Additionally, be careful not to overexert yourself start with more accessible variations and work your way up as you get stronger. One major advantage of the Copenhagen plank is that theres little chance that you'll get bored. If you want to build more strength, muscle, & body control, the regular bodyweight dips might no longer be enough. But the movement does need to be executed properly to ensure you gain the benefits and dont cause injury to your back. The main technique for mastering the Copenhagen Plank exercise is to keep your core and glutes tight. The knee-assisted plank simply requires you to use your knee as support to provide extra stability. Once you have mastered the regular two-leg Copenhagen plank, try doing it on a single leg for an extra challenge. Always pick a difficulty level that you can maintain perfect form throughout. However, jumping from tuck planche to advanced tuck is quite an enormous task ahead. Few Exercises Are as Difficult as the "Copenhagen Plank" - InsideHook Find the right variation that provides zero pain. 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. The adductors make up one of the biggest muscle groups in your lower body. The Copenhagen Plank is very simple, all you need is a chair or bench. You want to be able to plant your feet and quickly turn to move in the opposite direction of your opponent. The Copenhagen plank primarily targets the adductor muscles of the hip. By clicking Accept All Cookies, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts. In the meantime, you can strengthen your adductors with other isometric exercises. 2. The Copenhagen plank is an excellent exercise to test your core strength, stability, coordination, and balance. The individual then raises his or her body and the bottom leg up, until the feet touch and the body is in a straight line. Copenhagen Planks (How To, Muscles Worked, Benefits) In a side plank position, place the top leg on a bench with the bottom leg under the bench. Having weak groin muscles is huge contributor to groin injuries. Additional information: Adductor longus and pectineus will also contribute to hip flexion, while adductor magnus (posterior head) also contributes to hip extension. This variation will target the core muscles more intensely than the regular side plank. Another variation of the knee-assisted Copenhagen plank is the bent-knee Copenhagen plank. This regression involves performing the side plank on the forearm rather than extending the arm fully to increase stability. Along with your abductors, adductors, and hip flexors, the Copenhagen plank challenges practically every part of the core (which plays a key role in keeping your spine stable and safe), says Ros. 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. 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 body and leg then lower, so the foot just gently touches the floor, and then is repeated for desired repetitions. Short Lever Copenhagen Plank - YouTube 0:00 / 0:21 Short Lever Copenhagen Plank The Active Life 9.6K subscribers Subscribe 8.6K views 2 years ago Active Life has helped more than 10,000. Youll also notice that youre actually set up in a position that mirrors a runner's stride, so be aware of reinforcing a good, high-knee position, and make sure you can own it in the sagittal plane. Abductors bring your leg away from your body, just like an alien abduction takes a person away from Earth. Required fields are marked *. Start by lying on your side, like you would for a regular side plank. 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. If youve worked up to 4 breaths fo 10 seconds each side and youre not feeling challenged, you can add some weight. If youre coming off of a knee injury, or have a history of knee pain, try the regression variations first. One of the primary benefits of the Copenhagen plank: It strengthens your hip abductors and adductors, muscles that are responsible for moving your leg away from or toward, respectively, the midline of your body, says Ros. This helps strengthen the deep core muscles, essential for everyday activities like lifting or carrying heavy loads. Most importantly, remember to breathe, says Ros. Here are 3 progressions that I like: Option #1: Squat Progression Level 1 - Bodyweight Squat. Regularly practicing Copenhagen planks, however, can strengthen these key lower-body muscles and help keep injuries at bay. Our inner thigh muscles, called the hip adductors, are responsible for pulling our legs in toward each other. Place yourself in a perpendicular position to a bench, in a forearm side plank position, Place your upper leg on top of the bench and keep the bottom one off the floor, Place a mat under your arm to provide more comfort to your elbow, Keep the core engaged to maintain the correct posture, Use a lower bench to further decrease the intensity and support your back, Bend your upper leg on the bench and use that knee as support to reduce the intensity and add stability, Place yourself in a perpendicular position to a bench, in an extended side plank position, Bend the bottom leg on the floor and use the knee as support, Use a mat to put under your leg to provide extra comfort to your knee. Check this article review of the best resistance bands: Torroband Resistance Bands: The Best Resistance Bands for Home Fitness. Copenhagen Plank Levels of Progressions - YouTube No, you place one leg (your top leg) on a bench. our rundown of the best bodyweight exercises that actually build strength, made male soccer players adductors stronger, Dipping the hips toward the ground and back up, repeatedly (This can be done in either position. That said, make sure to schedule it for the beginning of your mat workout (the way you want to do dips or pull-ups before getting into the heavy stuff . If you cant do any of the versions above, even the one with your knee on the bench, one way to modify is to keep your free leg on the ground. Strengthening your adductors through Copenhagen Plank will help create balance in the hip area and reduce injury chances. To make it harder, use the internal part of your upper foot to hold the position rather than the leg. Squeeze your inner thigh muscles hard so that right thigh . But what makes the Copenhagen special is that you do not rest your feet or knees on the ground. Some of the most common exercises to target the inner thighs include. Rotating your shoulders forward will cause you to lose balance, so keep your shoulders in line with your chest throughout the movement. If the answer is no, then youre not ready for this exercise and should go back to regular side planks first until youre stronger. Benefits. These adductor muscles include the: adductor longus, adductor brevis, adductor magnus, and gracillis. Once the traditional Copenhagen plank feels like childs play, up the ante by performing the exercise on your palm instead of your forearm. This will help ensure that your hips dont drop or sway during the exercise. How to Do the Copenhagen Plank: Technique and Popular Progressions It's mainly used to strengthen the groin and hip muscles. 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. The Copenhagen plank is the most challenging exercise known to humans. Your adductors and abductors and both your inner and outer thighs are going to wind the firing in this move as well.. Compared to a side plank where I definitely do after about a minute of holding. By working mainly on the groin muscles in our legs, the Copenhagen plank benefits the hips and adductors by making them stronger and decreasing the risk of strains and injuries. Published: Oct 13, 2020 Yes, you can hold a plank for hours upon hours. Thanks for reading. The proper form for Copenhagen plank involves squeezing your legs together, keeping your core engaged and stable, breathing normally throughout the exercise, and keeping your shoulders in line with your chest. To make things harder, you can also include a dynamic hip movement by lowering and raising your hip to the ground or using a suspension trainder instead of a bench. Simply put, no other exercises have been shown to be as beneficial for targeting the groin region as the Copenhagen adduction exercises. Buyers Guide to Cold Plunge Pools and Baths, Oblique Crunches How to Perform & Benefits. During an 8-week preseason, they performed multiple sessions a week (starting with 2 weekly sessions, 1 set, 3-5 reps per side), while progressively increasing the repetitions (working up to 3 weekly sessions, 1 set, 12-15 reps per side). This will increase the resistance on your deep core muscles, making it more challenging to hold the position for longer. The Copenhagen plank, also known as the Copenhagen adduction exercise, is a side plank variation that focuses on the adductor muscles of the inner thigh and groin. ). Lift the hips up until your body is in a straight line with the lower leg off the floor. Countless studies have shown that the Copenhagen adductor plank is second-to-none when it comes to developing adductor strength. Heres an article on proper breathing: Proper way of breathing while doing Ab exercises. Ultimately, the scientific research around Copenhagen planks is very positive and suggests athletes can improve performance and avoid injuries by including the exercise into their fitness routines. 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. A few important technique points: make sure your body is in a straight line, so contract your glute max bring your hips forward and keep your abs engaged so you don't arch your lower back. Here are some of the many benefits of Copenhagen Plank: Copenhagen Plank is a great exercise to target your adductors or inner thigh muscles. You can keep the bottom leg on the ground. The exercise is isometric, which means you hold your body in one position while contracting your muscles. Make sure to progress from the more accessible variations to the more challenging ones as you get stronger. In 2017, Haroy and colleagues demonstrated that adding a Copenhagen plank variation into a FIFA 11+ program led to a significant increase in eccentric hip adduction strength. Copenhagen Plank - Exercise demonstration video and information for Olympic weightlifting - The Copenhagen plank is a simple exercise for adductor strength and hip stability. Unlike most plank holds, which encourage 60 seconds or more of isometric agony, the Copenhagen plank is a brief affair. You wouldn't feel side plank in your chest. All else equal I prefer this over the bent-knee variation because in real life the adductors contact with the ankle/foot as the contact point, so I think this transfers over to sports and real life better. To increase the challenge of the Copenhagen Plank, you can wrap a resistance band around your legs while doing the exercise. 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. Copenhagen Plank - Sweat Focus on contracting your core and hold for 30 seconds or longer. Why Mastering the Pistol Squat Should Be Your Next Fitness Goal, 6 Triceps Extension Variations to Strengthen Your Arms, No Matter Your Fitness Level or Abilities, The Best Exercises for Sculpting Your Glutes, The Z Press Will Challenge Your Upper-Body and Core Strength Heres How to Do It, The 10 Best Hamstring Exercises to Strengthen Your Lower Body, How to Improve Your Flexibility with Stretching Exercises, How to Do Dead Bugs to Strengthen Your Core, The Kettlebell Windmill Is the Stability Exercise Your Core and Shoulders Need Heres How to Do It. With the top arm, grab a light dumbbell or kettlebell and hold it up in the air as you do so. If you can nail those, you've just dominated the. It is a fairly technical exercise; for this reason, we will describe in detail how to perform it successfully and apply regressions or progressions when needed. This means your core and adductors have to work extra hard to maintain stability. Strengthening the obliques helps to better stabilize the torso and spine, helping to promote better posture, as well as rotational strength. This ability to strengthen the adductors helps to ensure your lateral movements arent solely reliant on your abductors. Ahead, learn details on all the benefits a Copenhagen plank has to offer and find out how to do one with perfect form every single time no matter how you modify or spice up the move. Lifting your hips off the ground until your back is straight, you simply hold this side plank position for the duration specified. Subscribe to receive exclusive updates, deals, 10% off any program, and access to our private monthly research review. And in any plank exercise, your core is engaged, otherwise your form would be collapsing. Even your abductors, the muscles on the outsides of your hips, seem to get a little bit of a boost from training this exercise. Copenhagen Plank can cause strain on the lower back if done incorrectly. So give them a try and find out what works best for you! This information highlights the importance of hip adduction strength for reducing the risk of groin related injuries and maximizing the function of the hip and groin. 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