The Copenhagen Plank: The Underrated Exercise for Strength

Most lifters spend plenty of time training their quads, glutes, hamstrings, and abs. Yet one muscle group is often overlooked: the adductors, the muscles along the inside of the thigh. That's where the Copenhagen plank comes in.

Originally developed by sports medicine researchers in Denmark, the Copenhagen plank has gained popularity among athletes for its ability to strengthen the adductors, improve hip stability, and its potential to reduce the risk of groin injuries.

Unlike the traditional side plank, the Copenhagen plank requires the top leg to be supported on a bench while the body is held in a straight line. This creates a significant challenge for the adductors while also training the core and hip stabilizers.

Why does this matter?

The adductors play an important role in running, jumping, changing direction, and even squatting. Copenhagen plank produce high levels of adductor muscle activation, making it one of the most effective exercises for developing strength in this often-neglected area.

The exercise may be especially valuable for athletes. Groin injuries are common in sports that involve sprinting and rapid changes of direction, and programs that include Copenhagen exercises may help to reduce injury risk.

Even recreational lifters can benefit. Stronger adductors contribute to pelvic stability, better lower-body control, and improved force production during movements like squats and lunges.

Beginners should start with a short-lever variation, supporting the knee on a bench, before progressing to the more challenging long-lever version with the ankle supported.

The bottom line: If you're looking for a simple exercise that strengthens the core, improves hip stability, and helps build more resilient lower-body strength, the Copenhagen plank deserves a place in your training program.

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This story was originally published June 22, 2026 at 3:41 PM.