Zirv FitnessStrength exercise
Copenhagen Plank (Adductor)
How to do it
- Set up on the side with the top leg supported on a bench and the bottom forearm planted directly under the shoulder.
- Brace the core and lift the hips so the body forms a straight line, keeping the focus on driving the top thigh downward into the bench.
- Hold the top position with a deliberate, slow squeeze through the inner thigh rather than rushing into the hold.
- Keep the bottom leg lifted and the hips square, avoiding any twist through the pelvis as the adductors work isometrically.
- Breathe in a steady rhythm through the hold, keeping tension constant in the top inner thigh throughout.
- Release slowly at the end of the hold and switch sides, treating this as a strict-tempo hold eased into and out of gradually; a rushed setup shifts the work off the adductors.
Muscles worked
AdductorsGroup of inner thigh muscles responsible for bringing the legs together. All Adductors exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises