Copenhagen plank

At home Infield Outfield Everyone

MediumAbout 4 minOn your own

A side plank with the top leg on a bench. Strengthens the groin, which helps prevent strains.

Watch how: Cable hip adduction Open video on Muscle & Strength

Alternative shown. The video uses cable hip adduction, which works the same inner-thigh (groin) muscles as the Copenhagen plank. No cable? Loop a band low round a post and pull the same way.

Also: Half-kneeling adductor Pallof press

Set up

Side-on to a bench, top knee on it (easier) or top foot on it (harder), elbow under the shoulder.

You need: A bench or chair

Steps

Lift the hips until the body is straight
Hold, then lower
Swap sides

Coaching points

Straight line
Hips forward
Breathe

Adjust it

Easier

Knee on the bench and a short hold.

Harder

Foot on the bench, and lift the bottom leg.