Adductors · Advanced

Copenhagen Plank

Adductors · also Obliques

Equipment: Flat Bench

How to do it

• Side-lie with your elbow under your shoulder, top leg on the bench
• Press the top leg into the bench to lift your hips off the floor
• Raise the bottom leg up to meet the bench and hold it there
• Keep one straight line from head to ankles, hips stacked
• Hold, then lower your hips under control and switch sides

Common mistake

✕ HIPS ROTATING FORWARD → ✓ STACK HIPS, OPEN THE CHEST

Starting point: 3 sets × 15–30 s per side, 60s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: ucalgary.ca, pmc.ncbi.nlm.nih.gov.