isolation · Core
Copenhagen Plank
Copenhagen Plank is an isolation core movement for adductors, using no equipment. It also works obliques and abs. 3 sets of 15-30s, 1 min rest.
- Primary muscle
- Adductors
- Equipment
- None — bodyweight
- Difficulty
- Expert
- Sets and reps
- 3 × 15-30s
- Rest
- 60s
- Force
- static
How to do it
- 1Set up
Side plank with the top shin or foot on a bench, bottom leg hovering.
- 2The cue that matters
Squeeze the top leg down into the bench - that is where the adductor works.
- 3Work it
3 sets of 15-30s, resting about 1 minute between them. Both sides, same number of reps.
Muscles worked
Adductors does most of the work. Obliques and abs take the rest.