How many reps of the Copenhagen plank hip dip should someone new to it do?

Two to three sets of 6 to 8 controlled reps per side is a sensible starting point, since the bottom position is unforgiving if you rush it. Build toward 12 reps per side before you look at adding range or slowing the tempo further.

How do I make the Copenhagen plank hip dip easier or harder?

Rest the top leg at the shin instead of the ankle, or shorten how far you dip the hip, to make it easier while you build control. To make it harder, slow the lowering phase to a three-second count, or increase how far the hip dips before reversing.

What is the Copenhagen plank hip dip good for?

It builds adductor strength through a working range rather than a static hold, which suits athletes who already own a solid Copenhagen plank and want more groin durability under motion. It is a poor choice for anyone who cannot yet hold a full-length Copenhagen plank for 30 seconds, since the dip demands more control than the static version.

Advanced

Copenhagen Plank Hip Dip

Holding a Copenhagen builds isometric strength, but dipping the hips adds real range so the adductors work through a rep rather than just bracing. It demands you already own a solid full-length Copenhagen, since the bottom position is unforgiving. Use it as a top-end adductor strength and groin-durability builder for athletes.

Equipment: Bench
Body part: Abs, Thighs
Type: Functional, Strength
Browse by muscle: Adductor Longus, Adductor Magnus
Browse by movement: Core Brace, Hip Adduction

How to do it

1
Set up in a full Copenhagen: side plank on your forearm with the inside of your top ankle on a bench.
2
Lift your hips so your body forms a straight line, bottom leg hovering.
3
Lower your bottom hip toward the floor under control while keeping your torso rigid.
4
Stop just before your hip touches down.
5
Drive the top inner thigh into the bench to lift your hips back to the straight-line position.
6
Repeat for reps, then switch sides.

Tips

Only progress here once you can hold a full-length Copenhagen for thirty seconds.
Keep the movement at the hips; do not let your shoulders or ribs sag.
Lower slowly and reverse without bouncing to protect the groin.

Variations

Common mistakes

The dip turns into a bounce off the bottom position, using elastic recoil to snap back up instead of the inner thigh actively lifting the hips.
Letting the reps get shallower as the set goes on hides fatigue instead of showing it, so the last few reps end up doing almost no work.
Some lifters chase depth by rotating the pelvis open toward the ceiling on the way down, which turns hip mobility into the limiting factor instead of adductor strength.
Once the shoulders start creeping forward off the stacked line, the whole rep shifts load off the hip and onto the supporting arm.

Frequently asked

How many reps of the Copenhagen plank hip dip should someone new to it do?: Two to three sets of 6 to 8 controlled reps per side is a sensible starting point, since the bottom position is unforgiving if you rush it. Build toward 12 reps per side before you look at adding range or slowing the tempo further.
How do I make the Copenhagen plank hip dip easier or harder?: Rest the top leg at the shin instead of the ankle, or shorten how far you dip the hip, to make it easier while you build control. To make it harder, slow the lowering phase to a three-second count, or increase how far the hip dips before reversing.
What is the Copenhagen plank hip dip good for?: It builds adductor strength through a working range rather than a static hold, which suits athletes who already own a solid Copenhagen plank and want more groin durability under motion. It is a poor choice for anyone who cannot yet hold a full-length Copenhagen plank for 30 seconds, since the dip demands more control than the static version.

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