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Copenhagen Plank

The leading exercise for building the adductor strength that prevents groin strains.

This exercise has its own complete guide, including programming and injury-prevention context: The Copenhagen Plank: Groin Strength for Soccer Players.

How to perform it

1. Lie on your side with your top leg resting on a bench at hip height.
2. Prop yourself up on your bottom forearm, elbow under your shoulder.
3. Lift your hips until your body forms a straight line from ankle to shoulder.
4. Hold, then lower with control.

Coaching cues

• Start with the bent-knee version if the full hold isn't controlled yet

Sets and reps

3 sets of 15–20 seconds per side

Where you'll see this exercise

• Core Strength for Soccer: Anti-Rotation Training Explained
• Strength Training for Center Backs and Fullbacks
• ACL Injury Prevention for Female Soccer Players

Browse the full exercise library or return to the Strength Training for Soccer Players guide.