Copenhagen Plank

About This Exercise

A side plank variant with the top leg supported on a bench, training adductor strength and trunk stability. The strongest groin-injury prevention drill in the literature for cutting / running sports — particularly relevant for runners with tight or weak inner thighs.

1Setup

Lie on your side next to a sturdy bench or low box. Rest the inside of your top leg on the bench at the level of your knee or shin (knee level is harder; shin level is easier). Forearm directly under the shoulder. Bottom leg either lifted off the floor or slightly resting.

2Execution

Lift the hips so the body forms a straight line, with the top leg pressing down into the bench (the work happens on the inside of the supporting thigh). Hold for the prescribed time, breathing steadily. Lower with control after the rep. Complete on the other side.

Pro Tips

• Press the top inner-thigh into the bench actively — that is the working muscle
• Hip stays high and stacked — do not collapse toward the floor
• Start with shin-on-bench (easier); progress to knee-on-bench (harder); then short-lever (foot-on-bench, near vertical) for advanced
• For runners: 4-6 weeks of Copenhagen reduces groin and adductor strain risk substantially