Eccentryx / Exercise Atlas / core
Copenhagen plank (adductor + obliques)
Top foot on bench, bottom leg hanging free, hold a side plank position.
Muscles
- Primary
- adductors
- Supporting
- obliques, abs
Mechanics
- Pattern
- anti-rotation
- Equipment
- bodyweight
- Geometry
- 180° Core Alignment
- Energy model
- Glycolytic Pathway (10-90s)
- 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
Substitutions
- Side plank (with hip lift)
- Cossack squat
- Glute bridge (BW, top-end squeeze)