Build Strong Adductors - Copenhagen Plank Progressions

The Copenhagen plank is a highly effective isometric exercise that targets the adductor muscles (aka groin) and obliques.

It’s often used for groin strain rehab but is equally valuable for strengthening the groin muscles with minimal equipment.

Just because it’s used in rehab doesn’t mean it’s easy! Even the “easy” variation shown here is challenging for most people and requires significant strength to perform.

If you’re looking to train your adductors without access to a hip adductor machine, this is an excellent option.

I like to progress this movement based on spinal control, coordination/balance, flexibility, and muscular leverage/strength:

1️⃣ 90/90 Copenhagen (easy):
This variation is the easiest to control because the femur is at 90 degrees of hip flexion with more contact points of the leg on the bench for improved balance. This also reduces the tendency to overcompensate with spinal extension while maximizing oblique and adductor leverage.

2️⃣ Traditional Copenhagen (intermediate):
With the leg straightened, this version introduces more spinal extension and trains the adductor in a more extended hip position. It’s harder to control overall and places added pressure on the medial knee requiring more strength and balance.

3️⃣ Cross-Connect Copenhagen (hard):
The most advanced progression combines hip extension with contralateral hip flexion. It demands superior balance, strength, and flexibility, making it the most challenging of the three.

#adductors #groinpain #injuryprevention

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Thank you! I had recently begun doing a freaky elevated pigeon variation internally rotating the hip with the front leg because my left hip has been impinging for awhile and I haven't fully figured out how to fix it. I'm hypermobile so the trigger points are especially hard to target because there's so much motion that compensates. I have far too much external hip rotation and couldn't figure out how to stretch my lower back for relief. Your line of thought makes a ton of sense. I appreciate it!