Copenhagen Plank

Also known as: Copenhagen Adduction, Copenhagen Side Plank

Copenhagen Plank is a isolation strength exercise using body only that trains the adductors.

Open in MyoAmigo →

Primary muscles: Adductors

Secondary muscles: Abdominals, Glutes

How to do it

1. Lie on your side and place your top leg on a bench, supporting it with the inner ankle or knee.
2. Prop yourself onto your bottom forearm and lift your hips so your body forms a straight line.
3. Drive the top inner thigh down into the bench to hold yourself up for the prescribed time.
4. Lower under control and switch sides.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Copenhagen Plank from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Adductors volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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