Another variation of the knee-assisted Copenhagen plank is the bent-knee Copenhagen plank. As this move is already creating a ton of tension through your glutes and shoulder blades, keeping your free leg raised and in the proper 90 degree position is serious anti-rotation work for your core. Does it affect your daily workout routine? The Copenhagen plank looks a bit like a side plank: Youre leaning on your hand or elbow, other arm away from the ground, trying to hold your body in a rigid position. Related article: Advanced Plank Exercises for Insane Core Strength. Preseason hip/groin strength and HAGOS scores are associated with subsequent injury in professional male soccer players. The Copenhagen plank comes with a range of variations that can either decrease or increase the intensity and help you progress in your adductor strengthening program. Still, your obliques, the muscles responsible for rotating your trunk, get a large chunk of the action. If your aim is to work on your hip and groin muscles, there are plenty of alternatives to the Copenhagen plank that also focus on the same muscles. Planks arent that easy to add weight to. This help increases the strength of your adductors and improves your overall hip stability and balance. Once appropriately warmed up, follow the steps outlined below to execute a Copenhagen plank hold correctly. Many people find it challenging to hold this position for 30 seconds or more, but it is a great way to see how strong your leg adductors are! All else equal I prefer this over the bent-knee variation because in real life the adductors contact with the ankle/foot as the contact point, so I think this transfers over to sports and real life better. People hold often their breath because [this move] is so hard, she adds. Simply put, no other exercises have been shown to be as beneficial for targeting the groin region as the Copenhagen adduction exercises. Subscribe to receive exclusive updates, deals, 10% off any program, and access to our private monthly research review. This variation is similar to the regular plank but requires more coordination as you alternate tapping each hand forward into a pushup position. Then, you'll hover the other foot a few inches below the bench and hold this position as steadily as possible. Obviously, this trains the adductor muscles. When that gets easy, try a harder variation. Start in a side-lying position with your elbow placed directly under your shoulder and the feet stacked one on top of the other or with the feet slightly wider apart. This helps to improve exercises like lateral side squats too. The knee-assisted plank simply requires you to use your knee as support to provide extra stability. But the movement does need to be executed properly to ensure you gain the benefits and dont cause injury to your back. 2017;45(13):3052-3059. Anytime youre standing on one leg (like every step you take while walking) the adductors work to prevent your knee from caving in. By accepting all cookies, you agree to our use of cookies to deliver and maintain our services and site, improve the quality of Reddit, personalize Reddit content and advertising, and measure the effectiveness of advertising. Start with 10 seconds, then, as the move becomes easier, slowly add a few more seconds at a time, says Ros. Make sure to keep your shoulders and chest aligned throughout the exercise. Want to master even more moves? Haroy J et al. If youre an athlete, then, theyre a crucial part of most sports. Every time you take a stride, you're essentially on the one leg, she explains. On exhales, our body moves towards flexion and internal rotation. BJSM. That weight is trying to shift you forward and back, and you have to resist that rotation while holding yourself up with one leg, she adds. AJSM. Lift your lower leg off the floor so it hangs under the bench, unsupported. Popular with Strength Coaches and Physical Therapists alike, the movement can help improve lumbopelvic stability, core strength, and healthy hip function. This exercise got its name (and its mild popularity) from research out of Denmark that showed it helps to prevent groin pulls in athletes. Due to the close proximity of the origin of the adductors and the insertion of the abdominal muscles, this further supports the use of Copenhagen plank variations in rehab or injury risk reduction programs for the groin. Youre almost there, but Samuel says theres one final piece to the Copenhagen puzzle. Maintaining a straight body while doing Copenhagen plank is essential to ensure that your core and glutes are engaged and maximize the exercises effectiveness. Why Mastering the Pistol Squat Should Be Your Next Fitness Goal, 6 Triceps Extension Variations to Strengthen Your Arms, No Matter Your Fitness Level or Abilities, The Best Exercises for Sculpting Your Glutes, The Z Press Will Challenge Your Upper-Body and Core Strength Heres How to Do It, The 10 Best Hamstring Exercises to Strengthen Your Lower Body, How to Improve Your Flexibility with Stretching Exercises, How to Do Dead Bugs to Strengthen Your Core, The Kettlebell Windmill Is the Stability Exercise Your Core and Shoulders Need Heres How to Do It. If you're performing the exercise with your right arm on the floor, for example, you'll. If you can nail those, you've just dominated the. As such, a better name might be the adductor plank, or adductor side plank, but the Copenhagen name has stuck. Hearst Magazine Media, Inc. All Rights Reserved. This variation will target the core muscles more intensely than the regular side plank. Here are some progressions to take your Copenhagen Plank to the next level: Do the regular Copenhagen plank on a Swiss ball for an added challenge. The Copenhagen plank is a unilateral exercise, meaning it targets just one side of the body at a time. These muscles consist of the adductor longus, adductor brevis, adductor magnus, pectineus and gracilis, all of which are primarily responsible for adducting the hip, or moving the leg toward the midline. Compared to a side plank where I definitely do after about a minute of holding. Gently tap your butt to a chair and stand back up. To start, youll need a bench, or ideally a raised platform that doesnt have a back on it, like an ottoman. If you cant do any of the versions above, even the one with your knee on the bench, one way to modify is to keep your free leg on the ground. Welltech. Copenhagen plank is a side plank variation that targets our adductors or inner thigh muscles. An individual starts by lying on his or her side with the forearm supported on the floor and the top leg being held by a partner at either the ankle or the knee. Sign up for our newsletter and get automatically notified when we post new face-meltingly rad articles. Before you try any Copenhagen plank, its important to master the traditional side plank, which will help you build up the core strength necessary to tackle the challenging lower-body exercise, says Ros. There are many studies out there demonstrating the link between weak groin muscles and the prevalence of groin injuries in athletes. Squeeze your legs together and maintain this position for a few seconds before releasing them back to the starting position. Copenhagen Plank Watch on What is a Copenhagen Plank? Lift your hips mostly with the top leg, but use some support from the bottom leg to help. Strengthening your adductors through Copenhagen Plank will help create balance in the hip area and reduce injury chances. From the static side plank position, you would then lift and drop your body using your abs to perform pulses. Losing weight can be a challenge, but its definitely doable. 6) Lift your bottom leg up so its parallel to the ground. Copenhagen plank is a side plank variation that targets our adductors or inner thigh muscles. Doing Copenhagen Plank is a great way to strengthen your core, improve stability and reduce injury chances. There is one exercise that you can do with zero equipment at home to strengthen your adductors and help prevent injury. By Ebenezer Samuel, C.S.C.S. Copenhagen Plank is an exercise to make your inner thigh muscles strong that can help reduce groin pain and injuries during sports activities. This is called active rest.. It stands to reason that strengthening your groin muscles will reduce the risk of injuring your groin, and that's exactly what the science says: And in particular, having strong eccentric adductor strength, or strength when your adductors are being lengthened which happens in a lot physical activities "seem important to consider, especially in prevention, as this resembles the situation where the muscle-tendinous structures are at the highest risk of injury" Serner et al (2014). You should also strive to keep the legs together, as this will work your leg adductors more efficiently. Keep your core engaged and stable during the exercise by contracting the muscles in your abdomen. Scand J Med Sci Sports. The benefits of healthier hips can address musculoskeletal problems in other areas of the body too, such as knee pain and back ache. While it may seem daunting at first, with some practice and focus on the techniques, youll be nailing this exercise in no time. Make sure to maintain proper form with a neutral spine throughout the exercise and stop immediately if you feel any pain or discomfort. Here's why you should be mixing Copenhagen planks into your routine and how to do so with perfect form. This will mean as you place your leg on the raised surface, and lift your hips, your back should naturally be nice and straight. By strengthening one muscle group, we help shift into the posture that allows the other to contract as well, creating a positive feedback loop. Remember to maintain proper form throughout the exercise and stop immediately if you feel pain or discomfort. Just like the abdominal muscles, they often work in everyday life as stabilizers, not necessarily movers. Ultimately, the benefit of stronger adductors is the reduce risk of groin injuries and pain. prohockeystrength.com., the official website of the Strength and Conditioning Association of Professional Hockey. If you do it right, you should be giving everything you have for seconds. It is a fairly technical exercise; for this reason, we will describe in detail how to perform it successfully and apply regressions or progressions when needed. However, this could take away the focus from the adductors and shift it more onto the core and shoulders. It is an intense exercise that requires a lot of balance and strength to execute correctly. A 30 second hold would be really good and a 60 second hold would demonstrate very good adduction strength. This is a super challenging move, but thats the idea.. Place your left foot on a bench, box or Ottoman, right elbow on the bench. Some of these muscles also have secondary actions, including hip flexion (adductor brevis and gracilis), internal rotation (adductor longus, adductor brevis, and pectineus), and extension (anterior head of adductor magnus). These muscles consist of the gluteus medius and adductors.These muscles are often weak in people, which can lead to knee valgus (knock knees) and other issues. If youre 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. Holding your breath can cause you to become dizzy and affect your form, so make sure to keep breathing steadily while doing the Copenhagen Plank. Copenhagen Plank. Here, you place your top knee on the bench and keep your bottom leg bent too. Thanks for reading. Copenhagen Plank can cause strain on the lower back if done incorrectly. Because we're going to work a lot of lateral stability in this plank, you're going to start to get a lot of hip effect, Samuel says. From here, think of a side plank.In other words, place your forearm perpendicular to your torso on the groundthat's going to protect your shoulder, then shift into a safer external rotation.

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