Exercise | 2 min | Sports Training, Injury Prevention & Management, Soccer

Sports Hernia and Adductor Strain Maintenance Exercise: Copenhagen Plank

Name: Sports Hernia and Adductor Strain Maintenance Exercise: Copenhagen Plank
Uploaded: 2026-03-20T19:52:22.579Z
Duration: 1 min 14 s
Description: Lie sideways on your elbow with your top leg supported on a bench and bottom leg hanging below. Lift your hips into a side plank and hold, engaging your inner thighs (adductors) and squeezing your belly and glute. Press your hips forward so you are in one straight line. Shoulders should remain stacked.

Lie sideways on your elbow with your top leg supported on a bench and bottom leg hanging below. Lift your hips into a side plank and hold, engaging your inner thighs (adductors) and squeezing your belly and glute. Press your hips forward so you are in one straight line. Shoulders should remain stacked.

Rubie Gaudette

Assistant Head of Athletic Training

Reps: 3-5 sets × 10-30 sec hold per side