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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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