The Copenhagen plank’s positioning challenges both your upper and lower body more intensely than traditional side planks. This builds greater strength in key muscle groups, improving athletic performance and reducing injury risk.
Improves Hip Strength and Health
Supporting your body with just one elevated leg rather than both feet on the floor puts far greater demand on your hip adductors, building strength and endurance in these often-neglected muscles.
“Strengthening the hip adductors is associated with a reduced risk of groin injuries and improved athletic performance, especially in sports that require rapid changes of direction,” explains Dr. Fredericson, which is why the exercise is popular among professional sports teams.
Research on 35 Norwegian semiprofessional football teams found that the average prevalence of groin injuries was nearly 8 percent lower during the season in those who performed the Copenhagen plank three times per week during the preseason period (six to eight weeks) and once per week during the competitive season (28 weeks) compared with those who did not do the exercise.
The hip abductors also engage to stabilize the pelvis and prevent it from dropping while holding the bottom leg off the floor.Strong hip abductors are essential for lateral stability and balance, helping prevent falls and improve performance during activities that require side-to-side movement.
Strengthens Core Muscles
As a unilateral exercise — one that targets one side of your body at a time — the Copenhagen plank can generate higher muscle activation in your core compared with standard planks, Fredericson says. One key reason is that you’re supporting your body unequally, which forces your core to work harder to keep your torso stable and to resist twisting or bending.
A stronger core reduces your risk of injuries — particularly in your lower back — and improves balance and stability, making everyday activities easier, from playing tennis to doing housework.
Improves Shoulder Health
The Copenhagen plank is performed with your arm supporting your body on your side. This position activates upper back and shoulder muscles — including the trapezius, infraspinatus, and serratus anterior — that help stabilize the shoulder joint. Elevating your lower body on a bench shifts more of your weight toward your upper body, which significantly increases the strength-building stimulus on the supporting arm for greater results.
Stronger, more stable shoulder muscles help protect the joint from age-related decline and can cushion the impact during slips and falls.
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