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hip and glute · advanced · bench, mat
Copenhagen Plank (Long-Lever)
hip adductorsgroinlateral core
0.0s / 7.7s
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Hip Adductors
20%
Obliques
15%
Gluteus Medius
10%
Deltoids
10%
Sets
3
Reps
2–3 holds each side
Hold
8 sec
Rest
90 sec
Peak adductor load — earn it with the knee-bent version first (3×10 sec pain-free).