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Hamstrings and glutes ยท Hip adduction

Copenhagen Plank

An isolation hip adduction exercise for the adductors and obliques, done with a bench. It also works the abs.

Bench Isolation Time Also called: copenhagen side plank, adductor plank

Muscles worked

Primary

Adductors and Obliques

Do most of the work.

Secondary

Abs

Help during each rep.

  • AdductorsInner thighsPrimary
  • ObliquesSides of the trunkPrimary
  • AbsFront of the trunkSecondary

How to do it

  1. Set up the bench. Make sure it is stable and set to the angle the exercise needs.
  2. Lie on your side, top leg on the bench, elbow under the shoulder.
  3. Lift the hips so the body is straight from head to feet.
  4. Hold with the hips up; rest the knee on the bench instead of the foot if the full version is too hard.
  5. Hold for time. Stop the set when your position starts to slip, not when you are completely spent.

Common mistakes

  • Hips dropping. Keep a straight line from head to feet; end the hold when the hips sink.
  • Starting with the long version. Rest the knee on the bench until the full version feels solid.

Alternatives that train the same movement

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.