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Instructions
- Lie on your side with your upper foot placed on a plyobox and your elbow directly under your shoulder.
- Lift your hips off the ground to align your body from head to foot.
- Engage your core and adductors to maintain the position.
- Hold the position for the desired duration.
- Lower your hips back down with control to complete the set.
Technical Tips
- Keep your body in a straight line throughout the hold.
- Avoid letting your hips sag or rotate forward/backward.
- Keep your neck neutral and gaze forward.
- Ensure the supporting elbow is aligned directly under the shoulder.
Breathing Tips
- Inhale before lifting your hips.
- Exhale steadily while holding the position.
- Maintain controlled breathing throughout the hold.
Medical restrictions
- Hip adductor strain
- Shoulder instability
- Lower back injury
- Inguinal hernia
Description
The Foot Elevated Adductor Side Plank, also known as the Copenhagen Plank, is a powerful bodyweight exercise designed to strengthen the inner thigh muscles and improve lateral core stability. By elevating the top leg on a stable surface like a plyobox, this movement emphasizes isometric tension in the adductors while simultaneously engaging the obliques, glutes, and stabilizing shoulder muscles. This exercise is commonly used in athletic training and rehabilitation to prevent groin injuries and enhance pelvic control. It challenges balance, unilateral strength, and trunk stability, making it particularly beneficial for sports that involve cutting, sprinting, or rapid lateral movement. Because of its high muscular demand, it is considered an advanced movement and should be performed with strict form to avoid compensation and potential injury. The Copenhagen Plank is especially valued in strength and conditioning programs for its role in injury prevention and functional performance gains.