What should I feel during Copenhagen plank (adductor + obliques)?

Inner thigh contracting to hold the top; obliques stabilizing the side.

What are common mistakes with Copenhagen plank (adductor + obliques)?

Hip sagging on the unsupported side; Resting the bottom foot on the floor; Short holds that don't load the adductors

How do I progress Copenhagen plank (adductor + obliques)?

Lift the bottom leg off the floor to full adductor load.

What can I do instead of Copenhagen plank (adductor + obliques)?

Side plank (with hip lift), Cossack squat, Glute bridge (BW, top-end squeeze)

Copenhagen plank (adductor + obliques)

Top foot on bench, bottom leg hanging free, hold a side plank position.

family=copenhagen plank adductor obliquespattern=anti-rotationforce=staticmechanic=isolationequipment=body_weight

Muscles

muscle emphasis · training guidance

adductorsPRIME

obliques68

abs56

Primary: adductors
Supporting: obliques, abs

Mechanics

Pattern: anti-rotation
Equipment: bodyweight
Geometry: 180° Core Alignment
Target feel: Inner thigh contracting to hold the top; obliques stabilizing the side.
Progression: Lift the bottom leg off the floor to full adductor load.
Regression: Bent-knee Copenhagen plank — top shin on bench instead of foot.

Watch for

Hip sagging on the unsupported side
Resting the bottom foot on the floor
Short holds that don't load the adductors

Equipment context

Bodyweight exercises need no equipment, but progression depends on leverage and position rather than added load.

Substitutions

See all 5 adductors exercises in the Atlas

Progression ladder

Beginner / regression: Bent-knee Copenhagen plank — top shin on bench instead of foot.
Standard: Copenhagen plank (adductor + obliques)
Advanced / progression: Lift the bottom leg off the floor to full adductor load.

Atlas metrics

Movement pattern: anti-rotation
Primary target: adductors
Supporting muscles: obliques, abs
Equipment: bodyweight
Joint geometry: 180° Core Alignment
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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Range of Motion Reference

FAQ

How do I set up Copenhagen plank (adductor + obliques)?: Top foot on bench, bottom leg hanging free, hold a side plank position.
What should I feel during Copenhagen plank (adductor + obliques)?: Inner thigh contracting to hold the top; obliques stabilizing the side.
What are common mistakes with Copenhagen plank (adductor + obliques)?: Hip sagging on the unsupported side; Resting the bottom foot on the floor; Short holds that don't load the adductors
How do I progress Copenhagen plank (adductor + obliques)?: Lift the bottom leg off the floor to full adductor load.
What can I do instead of Copenhagen plank (adductor + obliques)?: Side plank (with hip lift), Cossack squat, Glute bridge (BW, top-end squeeze)

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Movement family: copenhagen plank adductor obliques
Force type: static
Graph edges: 1360 Atlas movement links reviewed

Nearest visible substitute: Goblet squat

nearest visible Atlas substitute found in 2 movement graph hops
movement graph path: Copenhagen plank (adductor + obliques) -> Cossack squat -> Goblet squat
curated substitution in the Atlas
same target muscle: adductors

Train Copenhagen plank (adductor + obliques) in Gym Mode → Browse the public Atlas →