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Copenhagen Plank
AKA Adductor plank

The Copenhagen plank is a simple exercise for adductor strength and hip stability.
In a side plank position, place the top leg on a bench with the bottom leg under the bench. Lift the hips up until your body is in a straight line with the lower leg off the floor and hold.
Reduce the difficulty by keeping the foot of the lower leg on the floor to assist, and/or by moving the bench closer to the hips.
The Copenhagen plank strengthens the adductors for strength balance and stability of the hip and to help protect against adductor strains.
Do 3-4 sets of 10-30 second holds.
The hip and knee can be partially flexed. Add dynamic work for the lower leg adductors by raising and lowering it as you hold the top steady.

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