The Copenhagen plank delivers targeted inner thigh strengthening that prevents groin injuries in athletes. Researchers from Denmark developed this exercise specifically to strengthen hip adductors - the inner thigh muscles responsible for pulling legs together.
Unlike traditional side planks, the Copenhagen version elevates one leg on a bench, forcing the top leg's inner thigh muscle to bear the body's weight. This creates exceptional adductor strength while simultaneously working core stabilizers.
Male soccer players who incorporated Copenhagen planks showed measurably stronger adductors, reducing their risk of groin pulls. The exercise also engages obliques and hip abductors.
Beginners should start with the knee on the bench, progressing to shin placement then full foot support. Perform 10-second holds repeated three times before advancing difficulty levels. Those unable to complete the basic version can modify by keeping the free leg partially grounded.