Exercise guide · Core & Abs

Copenhagen Plank

The Copenhagen plank is a side-plank variation that strongly trains the inner-thigh adductors while the trunk resists side bending. Supporting the top knee instead of the foot provides a useful short-lever progression.

Targets: Core
Equipment: Bodyweight
Type: Isolation

Step by step

How to do the Copenhagen Plank

Lie on one side beside a stable bench and place the top knee on it for a short lever, or the top foot on it for a harder variation.
Set the lower elbow beneath the shoulder and extend the body away from the bench.
Brace the abdomen and lift the hips until the head, torso, and supported leg form a straight line.
Lift the lower leg toward the underside of the bench and hold without rotating the pelvis.
Lower with control, rest, and repeat for the other side.

Form cues

Elbow under shoulder
Lift from the inner thigh
Hips stay stacked
Hold a straight line

Common mistakes

Starting with a long lever before earning control
Letting the hips sag or rotate
Pushing only through the shoulder instead of the supported leg
Holding the breath throughout the set

Muscles worked

Primary

Core

Secondary

Glutes

Safety: Begin with the top knee supported and short holds. Use a stable padded bench and stop for sharp groin, hip, knee, shoulder, or back pain.

Alternatives

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