I wish I didn't have to write this article. The adductor needs strengthening and there are so few ways to get in there and isolate it but low-and-behold, the mechanics of single leg stance loom large over this beautiful side plank variation.
Here is a video of a Copenhagen Plank...
If you have yet to learn about single leg stance, read this article immediately.
Now that you have completed that article, can you tell me what is wrong with a Copenhagen Plank?
Which muscles need to be firing in order to lock yourself into quality single leg stance?
Do those muscles have to be on the same side?
Are all the muscles being worked in the Copenhagen Plank firing on the same side.
Which muscles need to be firing in order to lock yourself into quality single leg stance? Hamstring, Adductor and Ab/Oblique
Do those muscles have to be on the same side? Yes
Are all the muscles being worked in the Copenhagen Plank firing on the same side? No
The primary muscles working in the CP (I've grown tired of typing Copenhagen, so CP shall prevail going forward) are the top side adductor and the bottom side ab!
The point of training the adductor is to help it hold the body in single leg stance. I'm going to have a b**ch of a time making that happen if the big strong bottom oblique/ab is pulling me in the other direction. It's poor muscular integration. It is not functional. Sorry for using the F word but suspect single leg stance makes me swear.
I wont go as far as to say that you should send the CP back to Denmark but don't grant it citizenship inside your gym. There may be some use for it from time to time. You could always throw the V word at me and start professing your love for variability. I can get on board with that. Maybe even sprinkle in some "super weak adductor that needs all the help it can get." I may even be able to saddle up on that bandwagon. But it's just not perfect single leg stance and I must make it known.
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