This exercise got its name (and its mild popularity) from research out of Denmark that showed it helps to prevent groin pull injuries in athletes. Our inner thigh muscles, called the hip adductors, are responsible for pulling our legs in toward each other. These muscles also act as stabilizers in running and other actions we take during sports. Since adductors are thin muscles and can be prone to tears or strains (“pulls”), the researchers used Copenhagen planks to strengthen the adductors.
(And yes, those two words are very similar. Abductors bring your leg away from your body, just like an alien abduction takes a person away from Earth. Adductors bring your legs in toward your midline; the two letter D’s in the middle may help you remember that they bring the legs together.)
How exactly do I do a Copenhagen plank?
Start with as much of your leg on the support as possible. In order of easiest to hardest, the progression goes:
Shin or foot on the bench
While planks are often done for increasingly long periods of time, you don’t have to take that approach to get the benefits of the Copenhagen plank. Try a 10-second hold, repeated three times with rest in between as needed. When that gets easy, try a harder variation.
What if I can’t do a Copenhagen plank?
If you’re still not comfortable with that, you may need to do side planks (from the knees is fine) to build up your core strength, and look elsewhere for adductor exercises. This banded adductor exercise is a good place to start, and you can also do single-leg movements like step-ups to work the adductors alongside other leg muscles.
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