Library / Adductors
Adductor Copenhagen Plank
Bodyweight · Core · Isolation
AdductorsObliques Core
Default prescription & biomechanics
- Primary muscles
- Adductors, Obliques
- Secondary muscles
- Core
- Equipment
- Bodyweight
- Movement pattern
- Core (Static force)
- Difficulty
- Intermediate
- Working rep range
- 20-35s per set
- Between-set interval
- 60 seconds rest
- Intensity & MET
- Moderate (3.8 MET)
Step-by-step coaching cues
- Draw your navel in towards your spine to create rigid intra-abdominal pressure and protect your lower back.
- Perform the contraction smoothly by shortening the distance between your ribs and your pelvis.
- Hold the peak contraction for 2 full seconds while maintaining continuous breathing.
- Return under strict eccentric control without using momentum or pulling on your neck.
Joint & safety considerations
Filtered for Knee sensitivity. When you flag knee sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Cable or Band Anti-Rotation Pallof Press | Cable swap | Cable |
| Cable Twist | Cable swap | Cable |
| Dumbbell Russian Twist with Legs Floor Off Versio | Dumbbell swap | Dumbbell |
| High-to-Low or Low-to-High Cable Woodchop | Cable swap | Cable |
| Kettlebell Russian Twist | Kettlebell swap | Kettlebell |
| Kettlebell Overhead Windmill | Kettlebell swap | Kettlebell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.