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Hip · Strengthening

Copenhagen plank with ball

Copenhagen plank with ball, 3 sets, 8 repetitions per side, hold for 3 seconds during contraction

Illustration of the Copenhagen plank with ball exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per side

Contraction duration: 3 seconds

Description: Lie on your side, with the targeted leg resting on a ball. Gently push the leg inward by contracting the hip muscles, hold the pressure for 3 seconds, then slowly release.

Tips: Keep the pelvis stable and avoid tilting the body. Control the movement to effectively engage the adductors.

Progression: Gradually increase the contraction duration up to 5 seconds or add an extra repetition as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
ball
Starting position
Lying on the side, targeted leg supported on a ball
Clinical goal
Strengthen the hip adductor muscles
Also known as
side plank with ball, hip adductor strengthening, hip exercise with ball

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.