This variation is a Copenhagen plank progression, as it requires more strength and stability since there is the addition of weights. And yet, [the inner and outer thighs are] often neglected parts of the body, so some people have weak adductors without really knowing it, she explains. This requires additional balance and stability to maintain the position. Sure, it's a simple movement that doesn't stir much excitement when you see someone holding the position in a corner of the gymbut if you level up to one of the toughest variations of the exercise around, the Copenhagen plank, you won't be so quick to snub your nose. To progress, straighten the top leg and perform the same movement. Adductors bring your legs in toward your midline; the two letter Ds in the middle may help you remember that they bring the legs together.). Then when they're moving laterally and going full speed [such as in sports], they pull their groin muscle, or they have super tight hip flexors. What's more,the hip abductors and adductors both play a key role in stabilizing your pelvis, and if one of those muscle groups isn't strong enough to offer that essential support, you could develop lower back pain, Leigha VandenToorn, C.S.C.S., P.P.S.C., an NASM-certified personal trainer, previously told Shape. This means you need to use the inner thigh muscle on that top leg to hold yourself up. What are the risk factors for Copenhagen Plank? Imagine your heels, butt, and back of your head are all touching a wall and your body forms a straight line in order to get the most benefit out of the exercise, she suggests. 1) Set up with your head perpendicular to a bench and facing away. Lift your lower leg off the floor so it hangs under the bench, unsupported. Large eccentric strength increase using the Copenhagen adduction exercise in football: a randomized controlled trial. How to Do the Copenhagen Plank to Upgrade Your Ab Workout - Men's Health You set up a Copenhagen plank like a side plank, except you place your top foot on a bench while hovering your bottom foot in the air.