How to Use the Copenhagen Plank to Bulletproof Your Groin

The Copenhagen plank is a side-plank variation that trains the adductors, the inner-thigh muscles responsible for pulling the leg towards the midline. These muscles help stabilise the pelvis, control cutting and landing, and transfer force between the trunk and legs. When they are strong and coordinated, your groin is better prepared for sprinting, changing direction and kicking.

This exercise has earned a place in athletic training because it challenges the adductors while also demanding hip, trunk and shoulder control. It can suit an AFL player, an NRL or rugby union athlete, a weekend soccer player, or someone who wants stronger hips for running and lifting. The key is to build gradually rather than treating a difficult variation as a test of toughness.

What The Copenhagen Plank Trains

The adductors include several muscles along the inside of the thigh, with the adductor longus often receiving particular attention in groin-strength programmes. They contribute to hip movement, pelvic control and deceleration. The Copenhagen plank loads these muscles through a side-supported position, while the obliques, glutes and shoulder stabilisers help keep the body aligned.

Groin strength matters during actions common across Australian sport. An AFL player may reach for a mark or change direction on uneven grass, while a five-a-side soccer player may lunge for the ball after spending most of the week at a desk. Strong adductors can improve force control, but no single exercise can guarantee injury prevention.

How To Set Up Safely

Start beside a sturdy bench, padded box or low treatment table. Lie on your side with your upper leg resting on the support, placing the area just above the knee on the pad. Extend the lower leg underneath, or keep it bent on the floor for an easier version. Place the supporting elbow directly below the shoulder and keep the forearm pointing forwards.

Brace your abdominal muscles, squeeze the glutes and lift the hips until your body forms a straight line. Your head, ribs, pelvis and legs should stay stacked rather than rotating forwards or backwards. Avoid using a narrow, unstable park bench or slippery gym equipment; a stable surface and a little padding make the movement more controlled.

Progress Through The Right Variations

The easiest option is a short-lever Copenhagen plank with the lower knee supported on the floor. This reduces the lever length and allows you to practise pelvic control. From there, progress to the lower leg extended, then to a longer-lever version with the ankle or foot of the upper leg on the bench.

You can also add a controlled lift and lower, pause at the top, or perform repetitions rather than holding for time. Advanced athletes may use a Copenhagen plank with hip flexion, a weight vest or a dynamic leg movement, but these options should be earned through clean technique. If the pelvis sags or the shoulder collapses, return to an earlier stage.

Use A Controlled Training Dose

For general strength, begin with two or three sets per side, holding for 10 to 20 seconds. Rest for around 45 to 75 seconds between efforts and stop while you can still maintain a straight body position. Two sessions per week are usually enough to start, particularly if you already perform squats, lunges, sprinting or change-of-direction drills.

Athletes in-season should account for the load from training and competition. A local footy player might place the exercise after a lighter skills session rather than before a Saturday match, while a recreational runner could add it after an easy run. Build duration or difficulty slowly, using one change at a time so soreness does not interfere with the rest of the week.

Avoid Common Technique Errors

The most frequent mistake is allowing the hips to drop towards the floor. This reduces the challenge to the adductors and can shift unwanted stress into the shoulder or lower back. Think about pushing the supporting elbow into the ground and lifting the underside of the waist towards the ceiling.

Another error is turning the top hip forwards or letting the ribs flare. Keep both shoulders facing forwards and breathe steadily instead of holding your breath. A mirror, phone recording or feedback from a coach at your local gym can help identify movement faults that are difficult to feel during the set.

Manage Groin Discomfort Carefully

A strong contraction or mild muscular effort along the inner thigh is expected, but sharp pain, sudden pulling, bruising or pain that lingers should not be ignored. Do not use the Copenhagen plank to push through an active groin strain. Reduce the range, choose an easier isometric exercise, or pause the movement while symptoms settle.

Persistent groin pain can involve the adductors, hip joint, abdominal wall or other structures, so self-diagnosis is unreliable. An Australian sports physiotherapist, GP or accredited exercise professional can assess the problem and guide your return to running and sport. This is especially important for athletes returning to NRL, AFL, soccer or rugby after an injury.

Fit It Into A Complete Groin Programme

The Copenhagen plank works best alongside exercises that train the groin through different positions. Add controlled adductor squeezes, side lunges, split squats, single-leg bridges and gradual running drills. Once basic strength is established, lateral hops and planned direction changes can prepare the body for the demands of sport.

A useful session might include a warm-up, Copenhagen planks, a lower-body strength exercise and then low-volume movement drills. Weekend warriors heading to touch footy, beach volleyball or a social soccer match should build exposure during the week rather than relying on one intense session on Sunday. Quality movement comes before heavier resistance and faster changes of direction.

Practical Ways To Use The Exercise

• Begin with the knee-supported variation for two sets of 10–15 seconds per side.
• Train the exercise twice weekly, leaving at least a day between challenging sessions.
• Progress by adding five seconds, a controlled repetition, or a longer lever—not all three at once.
• Pair it with split squats, lateral lunges and gradual running or cutting drills.
• Stop and seek professional assessment if pain is sharp, worsening or present during normal walking.

Use the Copenhagen plank as one consistent part of your strength routine, rather than a quick fix before a match. Choose a manageable variation, record your position and progress patiently. With regular practice, stronger adductors and better pelvic control can support the sprinting, kicking, lifting and direction changes that fill an active Australian week.