Copenhagen Plank: The Best Core Exercise You Aren't Doing

Introduction
When it comes to core workouts, we often hear about traditional exercises like crunches and planks. However, there's one powerful core exercise that's been gaining popularity in the fitness world, yet many people aren't aware of its potential. Say hello to the Copenhagen Plank – a highly effective and underrated exercise that targets your core muscles like no other. In this blog post, we'll dive deep into the world of the Copenhagen Plank, exploring its benefits, proper form, and why it deserves a spot in your regular fitness routine.

Understanding the Copenhagen Plank
The Copenhagen Plank is a variation of the side plank, and it's known for its ability to engage and challenge the oblique and hip muscles effectively. It originated from the Copenhagen Adduction exercise, used in physical therapy to treat hip and groin injuries. This core exercise involves lying on your side with your feet stacked, while the top leg is elevated and supported on an object like a bench or box.

The Benefits of the Copenhagen Plank

1. Improved Oblique Strength: The Copenhagen Plank targets the internal and external obliques, which play a crucial role in stabilizing the spine and aiding in rotation and lateral movement.
2. Enhanced Hip Stability: By engaging the hip muscles, including the glutes and hip abductors, the Copenhagen Plank helps improve overall hip stability and prevents potential injuries.
3. Reduced Lower Back Pain: Strengthening the core with the Copenhagen Plank can lead to better lumbar support, potentially reducing lower back pain and improving posture.
4. Full Core Activation: Unlike traditional planks, the Copenhagen Plank activates multiple muscle groups simultaneously, targeting fascial slings that help stabilize rotational activities in sports.

Injury Prevention

1. Harøy et al., BJSM 2019, performed an RCT with 35 semi-professional football teams, finding a 41% reduction in reported groin injuries when performed 3x per week during the pre-season and 1x per week in-season.
2. Tyler et al., AJSM 2001, indicated that hockey athletes with an adductor-to-abductor ratio below 80% were at 17x increased risk of groin-related injury during the season.

Proper Form and Technique
To perform the Copenhagen Plank correctly:

1. Lie on your side with your elbow directly under your shoulder and your legs fully extended.
2. Stack your feet on top of each other and lift the top leg, placing the foot on a bench or box.
3. Engage your core and lift your hips off the ground, forming a straight line from head to heels.
4. Hold the position for a predetermined amount of time (start with 20-30 seconds and progress as you get stronger).
5. Repeat on the other side.

Common Mistakes to Avoid
While the Copenhagen Plank is highly effective, improper form can lead to injury and reduced benefits. Here are some common mistakes to avoid:

1. Collapsing Hips: Keep your hips lifted and aligned with your body to avoid straining your lower back.
2. Leaning Forward or Backward: Maintain a straight line from head to heels, avoiding any leaning forward or backward.
3. Overarching the Lower Back: Engage your core muscles to prevent excessive arching in your lower back.
4. Neglecting the Bottom Leg: Remember to engage the bottom leg and keep it active throughout the exercise.

Progressing and Regressing the Copenhagen Plank

• For Beginners: Start with the knees bent on the top leg, supported on a chair or by a partner's hands. This shortens the lever arm and reduces the demand on the adductor muscle group. Keep the bottom leg on the ground for additional support. Once comfortable, raise the bottom leg to remove the additional support, but keep the top leg bent.
• For Intermediate: Once comfortable with the basic Copenhagen Plank, progress to elevating the top leg on a low bench or box. Challenge yourself with a longer lever arm, longer hold times, and more repetitions.
• For Advanced: For those seeking an additional challenge, incorporate dynamic movements, such as hip dips, hip flexion, hip external rotations, leg lifts, or multiplanar resistance to intensify the exercise.

Conclusion
The Copenhagen Plank is undoubtedly a hidden gem in the world of core exercises. Its ability to target multiple core muscles and enhance stability makes it a must-try for anyone looking to improve their fitness level and reduce the risk of injuries. So, the next time you plan your core workout routine, don't forget to add the Copenhagen Plank—your core will thank you! Start with proper form, progress at your own pace, and witness the remarkable benefits of this underrated yet highly effective core exercise. Happy planking!