Copenhagen Plank
The Copenhagen Plank is a side plank variation that primarily targets the adductors (inner thigh muscles), along with the obliques and lateral core. It’s one of the most effective exercises for developing hip stability, groin strength, and rotational control. Unlike standard side planks, the Copenhagen Plank uses an elevated surface to support the top leg, creating a much greater challenge for the adductors and core.
This movement is especially valuable for athletes in sports that involve cutting, sprinting, or change of direction. It also plays a role in rehab and injury prevention programs, particularly for groin strains and other lower-body asymmetries.
If you’re looking to bulletproof your hips and build true lateral core strength, the Copenhagen Plank is an essential addition to your program.
The Copenhagen Plank is a powerful, no-nonsense drill that trains your hips, core, and stabilizers to work together. Add it to your routine to strengthen neglected muscles and improve your overall performance and durability.
Equipment Needed:
- Bench or box (around knee height)
- Yoga mat or soft surface
How to Perform the Copenhagen Plank:
- Lie on your side next to a bench or box.
- Place your top leg on the surface so that your ankle or knee is supported.
- Press through the top leg to lift your hips off the ground.
- Support yourself on your forearm, keeping your elbow under your shoulder.
- Keep your body in a straight line from head to foot.
- Hold the position for time, then switch sides.
Common Copenhagen Plank Mistakes:
- Letting the hips sag or rotate
- Losing core engagement and arching the back
- Supporting the leg too close or too far from the body
- Rushing the hold or failing to breathe
Copenhagen Plank Progressions and Regressions:
If this exercise is too challenging:
- Support the top leg at the knee instead of the ankle
- Lower the bench height
- Perform the movement with a shorter hold or use hands for balance
If you want to increase the challenge:
- Add movement (hip dips or reach-throughs)
- Hold a weight in the free hand
- Extend the bottom leg to hover off the ground