Short-Lever Copenhagen Plank

Adductors Tier S for Adductors Bodyweight Compound Static

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3sets

20stime /side

60srest

~4.9kcal/min

AdductorsS Adductors Obliques

Obliques Abs

Secondary muscles help but are not the main target

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inInner thighs

Whole core bracing — abs and glutes tight; shoulders only support.

Key cue (the coach says it during the set)“Squeeze glutes and abs, one straight line.”

Tempo · Hold steady, breathe slowly

Choosing the load: Hold only while the form stays clean; stop when the hips sag or you shake out of control.

Feel it in Lower backHips sagging. Tuck the tailbone and squeeze the glutes; shorten the hold or drop to the knees.
Feel it in ShouldersSinking into the shoulders. Push the floor away and keep the elbows under the shoulders.
Feel it in Neck / upper trapsNeck strain. Look at the floor slightly ahead, head in line with the spine.
Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Hold the position completely still and keep breathing steadily.
Start with the short-lever version: supporting at the ankle puts much more load on the groin.
Excellent for groin-injury prevention in running and kicking sports.