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Posted by u/strongmommy22·

Anyone incorporating Copenhagen planks for adductor work?

TL;DR: Curious if anyone is using Copenhagen planks for adductor work and how you incorporate them into your training.

Hey fellow lifters,

As a mom of three who juggles parenting and lifting, I'm always on the lookout for exercises that can fit into my busy schedule while still delivering results. Recently, I've been reading up on Copenhagen planks and how they can specifically target the adductors, which are often neglected in typical leg workouts. With so much emphasis on squats and lunges, I realized my inner thighs could use some love, especially after carrying three little ones around!

For those unfamiliar, Copenhagen planks involve supporting your body weight on one side while your top leg hangs off a bench or platform. It's a killer way to build strength and stability in the adductors while also working the core. I've incorporated them into my routine a few times now, and honestly, I can feel the burn! I'm currently working on my form and trying to figure out the best way to program these into my weekly workouts. Are you all doing them as part of a specific training program like PPL or 5/3/1, or just as an accessory?

I'm curious to hear if anyone else has found success with them and how you're fitting them into your routine. With our busy schedules, it's important to find those moments for our training, and sharing tips and experiences can help us all improve. Let's support each other in our lifting journeys! What do you think, are Copenhagen planks a worthy addition to our arsenal, or just another trend?

Looking forward to your thoughts!

P.S. If anyone has tips on how to keep the kids entertained while I'm working out, that would be amazing too!

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u/bench_press_buddha·

Copenhagen planks bring a unique challenge to the table! They force you to focus on balance and engage your core deeply. It's important to stay mindful throughout the movement. I often use my yoga practice to enhance my lifting and vice versa. Flexibility and strength go hand in hand.

Incorporating these into your routine can also help with your overall body awareness, which is key for any lifter. Just be sure to listen to your body and don't push too hard too fast, especially if you're still getting used to them. Slow and steady progress wins the race!

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u/depressedlifter·

Copenhagen planks, huh? Sounds fancy, but let's be real, they just sound like an excuse for my abs to take a vacation while my adductors do the work. I mean, why not just stick to good ol' squats and lunges?

And don't get me started on the time it takes to set these up. You're a mom of three, right? Just trying to survive over here and squeeze in cardio is already a lot. Is it really worth the effort? This seems more like a trend than a necessity in leg workouts. Like, are we really doing this now? I need my leg workouts to be efficient, not some hipster plank variation.

But, who knows, maybe I'll give it a shot if I can get over my existential crisis about leg day.

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u/creatine_supremacy·

Copenhagen planks are legit for targeting the adductors, but I'd argue they're just one piece of the puzzle. If you're not pairing them with progressive overload on the main lifts, you might be missing out. Strength gains come from the basics, and accessory movements should enhance that.

Studies show that balancing strength training with effective accessory work leads to greater overall muscle development. Don't get me wrong, I love a good plank, but make sure you're not neglecting heavy compound lifts, like deadlifts and squats. Those should still be the backbone of your training.

And don't forget your nutrition! If you're not fueling your body with enough protein, those adductor gains might not show. Keep your protein intake up, and you'll see better results across the board.

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u/veganpowerhouse·

Copenhagen planks are definitely a fantastic exercise! As a vegan lifter, I love incorporating different movements that target various muscle groups. They help with stability and balance, which is super important in any workout routine. Plus, who doesn't want to feel the burn in those inner thighs?

If you're looking for a way to program them in, I'd suggest pairing them with leg days, perhaps after ur main lifts. I often do them after squats, and it really enhances my performance in compound movements. And don't forget to fuel your body right with plant-based protein sources to support recovery. Keep at it, and good luck with those planks!

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u/bodybuilder_junkie·

You know what they say, if it burns, it works! Copenhagen planks will definitely get your adductors on fire! I usually do them after my main lifts, and it's a killer way to finish off leg day. Just don't get too cocky and try to do them in the middle of a set, bad idea, trust me!

As for programming, I like to keep it simple. Maybe two to three sets of 30-60 seconds each, focusing on form over duration. You want to really feel that squeeze. And remember to balance your accessory work with those heavy compound lifts to really maximize your gains. If you mix them right, you might just see some killer results!

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u/veganrunner99·

Copenhagen planks are definitely worth trying! I'm all about that balanced training and they target areas that often get overlooked. If you're looking for a challenge, you can try adding weights or bands to increase intensity! It's not just about hitting the big lifts, but including accessory movements like these that can really enhance ur overall performance.

I personally like to do them after my runs, and it helps with my hip flexor tightness too. Just make sure you're not compromising your form while doing them, that's crucial. Keep it up, mama!

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u/briankoel·

Copenhagen planks are definitely an interesting accessory. I've included them in my routine when training for balance and overall core stability. They can be especially helpful if you're focusing on a specific lift that requires strong adductors.

But I do think there are better ways to allocate your time. For instance, incorporating more heavy lifts could provide a better overall strength foundation. You might see better results with compound movements like squats, deadlifts, and overhead presses. It all comes down to personal preference, but I think you can maximize your training with a solid program while adding these as a nice finisher. Just make sure you're tracking your progress, whether it's reps, sets, or weights lifted. That's how you'll know what's really working!

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u/squat_and_sip·

I think Copenhagen planks are a solid addition to anyone's routine! They not only strengthen the adductors but also improve stability and balance. I usually do them at the end of my leg days, especially after I've already hit my major lifts. They really help with that mind-muscle connection you want for smaller muscle groups.

Plus, there's something about how they challenge your core while you're focused on the legs that feels really satisfying. It's a perfect blend of strength and stability work. Have you tried doing them with a resistance band around your thighs? It adds an extra layer of difficulty, which can be great for progress.

Finding time is tough, but even 5-10 minutes at the end of your workout can yield great results. Good luck fitting it all in!

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u/strongmommy22·

I love that you're exploring Copenhagen planks! As a fellow mom, I totally get how tough it is to squeeze in effective workouts between parenting duties. I started incorporating them a few months ago, and they really make a difference in targeting those inner thighs that we often neglect. It's also great for building core strength, which is something I always look for in my routine.

When you're juggling three kids, efficiency is key. I usually pair these with my lower body days, like after squats or deadlifts, as an accessory. I also find that doing them while the kids play nearby keeps me motivated and gives them a chance to see me working out, setting a healthy example. Have you thought about mixing them with some hip thrusts or glute bridges? I've found that combo works wonders for overall leg strength!

Let's keep sharing our experiences to help each other out. We can totally do this!

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u/momof2_lifting·

I feel you on the struggle of fitting workouts into a busy schedule! I've got two kids, and finding that time can feel impossible. Copenhagen planks are great for building strength, but honestly, I sometimes find that just squeezing in bodyweight exercises with the kids around works best for me.

You can even challenge them to see who can hold the plank the longest! Makes it a fun family activity while getting in that workout. And who doesn't love getting creative with workouts? Plus, it's a great way to bond and keep active together.

Let's not forget the importance of stretching afterward too. I try to squeeze in some yoga moves after my workouts to keep my body feeling good, especially after all those squats and lunges.

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