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Hip · Strengthening

Copenhagen Plank on TRX

Copenhagen plank on TRX, 3 sets, hold 20 seconds per side

Illustration of the Copenhagen Plank on TRX exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 20 seconds per side

Description: Assume a side plank position with the targeted side foot suspended in the TRX, with the leg slightly apart. Contract the inner thigh muscles to slowly bring the leg toward the body's axis or maintain adduction pressure against the TRX. Keep the pelvis stable and the body well aligned throughout the exercise.

Tips: Ensure the pelvis does not sag or rotate, breathe regularly, and control the movement to maximize adductor strengthening.

Progression: Gradually increase the hold duration up to 40 seconds per side or add slight resistance to the TRX as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
TRX
Starting position
Side plank position with foot suspended in the TRX
Clinical goal
Strengthening of the hip adductor muscles
Also known as
planche latérale TRX, adduction hanche TRX, planche Copenhague

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.