Copenhagen plank

The central task in Copenhagen plank is isometric adduction led by Adductors and supported by Obliques; shoulder stabilizers. Programming role — High-tension adductor isometric with trunk demand. Defining feature — Bodyweight option with strong long-lever progression.
Legs
Isolated
Strength

At a glance

Difficulty
Advanced
Exercise Type
Hypertrophy
Muscle Group
Adductors
Equipment
Bodyweight
Force Type
Static
connection_pattern [#1105] Created with Sketch. Mechanics
Compound

Why this exercise matters

Copenhagen plank matters because it has a clearly defined training role: High-tension adductor isometric with trunk demand. Its structure keeps the exercise choice specific to the intended adaptation.
  • Primary stimulus — Adductors leads the movement; Obliques; shoulder stabilizers contributes.
  • Programming role — High-tension adductor isometric with trunk demand.
  • Why this version — Bodyweight option with strong long-lever progression.

How to perform

Use 2–4 × 15–40 sec/side as a working template and allow about 60–120 sec between sets. The aim is repeatable tension, not simply moving the heaviest load.
  1. Equipment setup — Prepare Bench and choose a load that preserves the intended isometric adduction.
  2. Starting position — Build a firm side-plank line before loading the supported inner thigh.
  3. Repetition path — Brace the trunk and hold the body while the upper leg presses into the bench.
  4. Exercise-specific cue — Start bent-knee; stop for groin pain.
  5. Set endpoint — End the set when the target muscles can no longer control the same path and tempo.

What to avoid

The main safeguard is exercise-specific: Start bent-knee; stop for groin pain. Load and range should preserve the defining isometric adduction pattern.
  • Setup risk — Confirm that Bench is stable and correctly adjusted before loading.
  • Technique limit — Do not chase repetitions once the intended path changes or another body segment takes over.
  • Joint response — Reduce load or range for sharp, increasing, or joint-specific pain.
  • Progression — Add resistance only after the listed cue can be maintained across the whole set.

Target Muscle