Copenhagen Plank Short-Lever
Side plank with the top knee on the bench to load the adductors at a manageable lever.
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Equipment
- Bodyweight
- Movement
- Core
Sets and reps
- 2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds.
- Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the adductors, for when the bodyweight is taken or you want a change.
Questions
- What muscles does the Copenhagen Plank Short-Lever work?
- The Copenhagen Plank Short-Lever mainly works the adductors and abs.
- What equipment do you need for the Copenhagen Plank Short-Lever?
- None: it is a bodyweight exercise.
- How many sets and reps of the Copenhagen Plank Short-Lever?
- 2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds. Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.
- What can I do instead of the Copenhagen Plank Short-Lever?
- Cable Hip Adduction, Cable Standing Hip Adduction, Dumbbell Cossack Squat Loaded and Machine Hip Adduction work the same main muscle.
Program it for your clients
Coaches add the Copenhagen Plank Short-Lever to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
Get started
See your setup in four steps
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