hip and glute · intermediate · bench, mat

Copenhagen Plank (Knee-Bent)

hip adductorsgroinlateral core

0.0s / 7.7s

Working now

Hip Adductors

15%

Obliques

15%

Gluteus Medius

10%

Deltoids

10%

Sets

3

Reps

2–3 holds each side

Hold

10 sec

Rest

60 sec

The standard adductor-rehab entry level — progress to the long-lever version only when 3×10 sec is comfortable.