Copenhagen Planks for Golf: Unlock Hip Control and Adductor Strength

Not every “golf exercise” involves swinging a club or throwing a med ball. Some of the most effective tools in your golf fitness arsenal are foundational movements that build isometric strength and stabilize the hips—like the underrated yet powerful Copenhagen plank.

At Kinetix Golf Performance, we use Copenhagen planks in our A block movement prep on days focused on hip control, lateral chain strength, and core activation. While the move looks simple—an adductor side plank variation—it packs serious punch when it comes to controlling pelvic movement, especially during transition and follow-through in the golf swing.

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Why Golfers Need Adductor Strength

The adductors (inner thigh muscles) are often overlooked in golf training—but they play a huge role in your swing mechanics:

• Stabilizing the pelvis during rotation and weight transfer
• Controlling movement in the frontal plane (side-to-side stability)
• Supporting single-leg stance, especially when posting on the lead side
• Balancing the glutes and abductors to prevent compensation patterns

When adductors are weak, your hips and pelvis become unstable during swing phases, often leading to:

• Loss of posture
• Swaying or sliding
• Overactive QL or hamstrings
• Low back or groin discomfort

That’s where Copenhagen planks come in—an isometric powerhouse for strengthening the adductors, building tissue resilience, and improving pelvic control under load.

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How to Perform Copenhagen Planks: 3 Progression Levels

Start with the variation that suits your current strength level, then progressively increase the challenge by extending the lever arm.

✅ Level 1 – Knee on Bench

• Place your top knee on a bench, bottom leg straight and off the ground
• Forearm planted under shoulder (side plank position)
• Lift hips and hold, engaging core and adductors

✅ Level 2 – Mid Shin on Bench

• Move the top leg out so your mid-shin is on the bench
• This increases the lever and load on the adductor
• Hold for :15–:30 seconds

✅ Level 3 – Ankle/Foot on Bench

• Full-length variation: top ankle or foot rests on the bench
• Most demanding version, challenging hip control, core engagement, and adductor strength
• Keep the bottom leg off the ground for max intensity

🔁 Sets/Reps Recommendation:

• 2 sets of :15–:30 second holds per side
• Pair with exercises like Side Bridge Rear Delt Raises, Stork Turns, or Wall Sits in the A Block

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How Copenhagen Planks Fit Into Your Golf Training

While not flashy, Copenhagen planks are a stability essential. They help you:

• Stay stacked and grounded during the swing
• Maintain lower-body integrity during rotation
• Develop strength that transfers to both swing power and injury prevention

Golfers often overlook the importance of frontal plane control—but it’s this very control that keeps you from sliding, overextending, or compensating when things get dynamic.

By adding Copenhagen planks into your warm-up/movement prep phase, you create a more stable and powerful foundation for swing-specific work later in your program.

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Real Golf Performance Gains Start with the Basics

At Kinetix Golf Performance, we believe golf training isn’t about gimmicks—it’s about results.

And results come from combining foundational strength work like Copenhagen planks, wall sits, and hip CARs with dynamic rotational training like landmine presses, med ball throws, and bear holds with pull-throughs.

Ready to build a more balanced, powerful, and pain-free golf swing?