For soccer
For soccer, Copenhagen plank rates higher on our research criteria: more injury protection.
Both are good choices that build different things for soccer, so a plan can use both.
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Copenhagen Plank. One exercise, a few minutes a week, 41% lower odds of groin problems in Norwegian soccer players.
Lateral Lunge. Strength in a wide side step that loads the adductors, the muscles most groin injuries involve.
For basketball, lateral lunge rates higher on our research criteria: more carry-over to basketball. Copenhagen plank does more to prevent injuries.
For racket sports, lateral lunge rates well ahead on our research criteria: more carry-over to racket sports.
For skiing & snowboarding, lateral lunge rates well ahead on our research criteria: more carry-over to skiing & snowboarding.
For soccer, Copenhagen plank rates higher on our research criteria: more injury protection. Both are good choices that build different things for soccer, so a plan can use both.
Lateral lunge is easier: it’s easy to learn, while Copenhagen plank takes some practice.
Copenhagen plank needs a bench, so a home gym covers it. Lateral lunge needs dumbbells, so a home gym covers it.
Copenhagen plank: it rates Excellent for injury protection in our research rubric, against Strong for lateral lunge.