← EXERCISE LIBRARYStrength
Copenhagen Plank
The most effective adductor strengthener there is — and the best groin-strain insurance for anyone who cuts or sprints.
- 01Lie on your side with the top leg resting on a bench at about knee height.
- 02Support yourself on the bottom elbow.
- 03Press the top leg down into the bench to lift the hips into a straight line.
- 04Start with the bottom leg supported on the floor; progress to holding it in the air.
- 01Squeeze the bench with the top leg — that's where the work is.
- 02Start short: 10–15 seconds is plenty at first.
- 03Regress by bending the top knee onto the bench.
- 01Jumping to the full version before the knee version is easy.
- 02Letting the hips sag.
- 03Training it to failure — adductors get very sore very fast.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.