Copenhagen Plank
The Copenhagen Plank primarily works the Adductor Longus, Adductor Magnus, with secondary activation of the Gracilis, Pectineus and stabilizer support from the External Obliques, Internal Obliques, Quadratus Lumborum. It is a bodyweight isolation exercise at intermediate difficulty.
The Copenhagen Plank is an intermediate isolation exercise requiring no equipment, following a adduction movement pattern. It primarily targets the Adductor Longus, Adductor Magnus, with secondary engagement of the Gracilis, Pectineus.
Side plank with top leg lowered onto bottom leg emphasizing adductors.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Adduction |
| Force | Static |
| Laterality | Unilateral |
| Primary | Adductor Longus, Adductor Magnus |
| Secondary | Gracilis, Pectineus |
Muscles Worked
The Adductor Longus, and Adductor Magnus are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Gracilis, and Pectineus act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The External Obliques, Internal Obliques, Quadratus Lumborum act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Adductor Longus (adductors)
- Primary Muscle Adductor Magnus (adductors)
Secondary Muscles
- Secondary Muscle Gracilis (adductors)
- Secondary Muscle Pectineus (adductors)
Stabilizer Muscles
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Internal Obliques (core)
- Stabilizer Muscle Quadratus Lumborum (core)
How to Perform
Preparation
- Position body with proper alignment.
Execution
- Move limb toward body midline against resistance.
- Return to starting position under control.
- Repeat.
Comments
- Perform equal reps on each side.
- Maintain tension throughout the hold.
Tips & Common Mistakes
- Use slow, controlled movement — avoid swinging the limb.
- Maintain a slight bend in the working limb to reduce joint stress.
- Focus on squeezing the inner thigh or groin muscles at the peak of movement.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Adductor Longus, Adductor Magnus) and can be substituted based on your equipment or variation preferences.
Get this data via the REST API or MCP Server.