Copenhagen Plank — Long
How to Do It
Lie on your side with the top leg’s foot or ankle on a bench (long lever), forearm under the shoulder. Lift the hips into a straight line, supported by the forearm and the top foot, the bottom leg lifted or hovering. Squeeze the top-leg adductor to hold. Hold for the prescribed time, keeping the body rigid, then switch sides.
Why It Works
The long lever (foot on the bench) greatly increases the adductor’s isometric load as it supports the body’s weight, building high-level adductor strength and lateral-core stability — a key protective and performance quality for the groin.
Hockey Transfer
Builds strong, resilient adductors that drive and stabilize the skating stride and crossovers and protect against groin strains; the lateral-core stiffness supports balance over a single edge under load.
Coaching Cues
- "Drive the top heel into the bench"
- "hips high, rigid line"
- "squeeze the inner thigh hard"
Common Mistakes
Hips sagging; bending at the waist; the bottom leg dropping to assist
Progression / Regression
add ankle weight / top-leg raises or longer hold
short-lever Copenhagen (knee on bench)
Primary Muscles
Energy System
Strength/neural (isometric)
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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