The Copenhagen plank lift is a dynamic variation of the Copenhagen plank for adductor strength and hip stability.
 
In a side plank position, place the top leg on a bench with the bottom leg under the bench. Lift the hips up until your body is in a straight line with the lower leg off the floor. Return the hips to the floor under control.
 
Reduce the difficulty by keeping the foot of the lower leg on the floor to assist, and/or by moving the bench closer toward the hips.
 
Purpose
The Copenhagen plank lift strengthens the adductors for strength balance and stability of the hip and to help protect against adductor strains. Unlike the Copenhagen plank, the plank lift trains the adductors through a range of motion.
 
Programming
Do 3-4 sets of 10-30 reps.
 
Variations
The hip and knee can be partially flexed.