Liftworthy
ExploreTrainFeed
Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

Rankings
  • All rankings
  • Add an exercise
  • Build a workout
About
  • How scores work
  • The app
  • Your tiers
Legal
  • Privacy
  • Terms & community rules
General training information, not medical advice. If something hurts, stop and see a professional.
  • Explore
  • Train
  • Feed
  • You
Explore/Soccer

Copenhagen Plank

Also called Copenhagen adduction

BodyweightIsolationTakes some practiceOne side at a time
Front
Back
Primary Secondary

Works

Adductors

Also obliques

You need

Bench

How to do itPicture · 3 steps
Hold
Main musclesAlso working
  1. 1Side plank with your top leg on a bench
  2. 2Lift the bottom leg up to meet it
  3. 3Start with the knee on the bench, progress to the foot

Most common mistake

Starting with the long lever before the adductors are ready.

Watch a demo

Good for

  • Ranked #1 for soccer
  • Helps prevent common soccer injuries

Compare with

vs Lateral Lungevs Hip Adduction Machinevs Cossack Squat
S
For soccer
#1 of 25
See the full list →
Research
89
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 891 study
TransferStrong
Injury protectionExcellent
PracticalityExcellent

One exercise, a few minutes a week, 41% lower odds of groin problems in Norwegian soccer players.

  • Harøy et al., 2019 · Trial: Adding the Copenhagen adduction exercise cut the odds of groin problems by 41% across a soccer season. (Outcome was self-reported groin problems in semi-professional men.)

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SBulgarian Split SquatDumbbell
  • ALateral LungeDumbbell
  • ASingle-Leg RDLDumbbell
  • SNordic CurlBodyweight

Takes

None yet
needed to post
280