Exercise Library
Copenhagen Plank Lift






AKA Adductor plank lift
 
The Copenhagen plank lift is simply a dynamic variation of the Copenhagen plank.
 
 
Execution
 
In a side plank position, place the top leg on a bench with the bottom leg under the bench. Lift the hips up until your body is in a straight line while lifting the lower leg off the floor. Return the hips to the floor under control.
 
Reduce the difficulty to scale by keeping the foot of the lower leg on floor to assist, and/or by moving the bench closer toward the hips.
 
 
Purpose
 
The Copenhagen plank lift strengthens the adductors for strength balance of the hip and to help protect against adductor strains. Unlike the Copenhagen plank, the plank lift trains the adductors through a range of motion.
 
 
Programming
 
Do 3-4 sets of 10-30 reps.




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