Learn the Copenhagen Plank with ACL CARE Pro to Reduce the Risk of Groin Strain

Learn the Copenhagen Plank with ACL CARE Pro to Reduce the Risk of Groin Strain

After an ACL injury, not only are athletes at increased risk for another ACL injury, but they’re also at increased risk for other injuries. This information isn’t meant to cause athletes with previous ACL injuries to panic, but rather to emphasize the enduring importance of a comprehensive rehab and injury prevention program (like ACL CARE Pro!).

One of the most common injuries athletes sustain are adductor (groin) strains. Fortunately, we have an exercise at our disposal that research has shown to reduce the risk of adductor strains. The exercise is called the Copenhagen plank, and it targets the adductors like no other. While exercises like squats and deadlifts do train the adductors (particularly when performed with a wide stance), no exercise works them more directly than Copenhagen planks. Check it out in the video below and read on for more information!


To perform the Copenhagen plank, the athlete holds a side plank with their top leg on a bench or plyometric box. In this position, the athlete should feel their adductors working, with minimal stress on their knee. If they’re feeling knee discomfort, the athlete should “choke up” on the bench/box (i.e., slide their top leg farther onto the surface). In terms of duration, athletes can start with 10-15 second holds per side and progress to 30 seconds and beyond. For more exercises related to ACL Care or if you are recovering from an ACL injury, check out out our app!

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