Adductors exercise

Copenhagen Plank

Adductor work and pelvis control through hip adduction.

How to do the Copenhagen Plank

4 steps, in the order you do them.

Rest one forearm on the floor and your top leg on a bench; your bottom leg stays free.
Lift your hips until your shoulders, hips and ankles are aligned.
Hold for the set time without rotating your trunk or letting your pelvis sink.
Lower with control and switch sides.

What goes wrong most often when you do the Copenhagen Plank, and how to fix it.

Your hips sag toward the floor because the bench support is too long.
If your hips sink, rest your knee on the bench instead of your ankle. Move to the ankle once you can hold the line the whole time.
Your supporting shoulder sinks and your neck hangs.
Place your elbow directly under your shoulder and push the floor away with your forearm to lift your torso off the ground.
Your bottom leg touches the floor and takes some of the weight.
Keep your bottom leg off the floor. If you can't, shorten the time of each set.