Copenhagen plank
The Copenhagen plank is a side plank with your top knee resting on a bench, for the inner thighs and the side of the trunk. You hold your body in line on one forearm and the supported knee. Use it in a conditioning session or for activation work.
- Works
- Inner thighs and side of the trunk; also shoulders
- Hold
- About 15 sec each side
- Kit
- A stable bench
- Intensity
- 5 of 5 on Prep's scale
How to do it
How to do the Copenhagen plank.
Hold about 15 seconds each side. Keep the lower foot on the floor to share the effort until the hold feels steady.
Keep the lower foot down
Set a stable bench beside you. Lie on your right side and place the inside of your bent left knee and lower thigh securely on the bench. Set your right elbow beneath your shoulder with forearm and palm on the mat. Press up through the forearm and supported left knee, keeping the lower right foot on the floor to share the effort.
Hold with control
Keep your hips and shoulders stacked. If steady, float the lower right foot clear of the floor and hold while breathing. Keep it down if you need extra support. Lower the foot and hips when control fades. To change sides, lower fully and unload the bench before turning around; reset with the right knee on the bench and left forearm on the mat.
Form
Copenhagen plank form.
Strong effort in the inner thigh of the supported leg and the side of your trunk.
Keep
- Keep the bench steady
- Press through the top kneeKeep the pelvis lifted without twisting.
- Place elbow under shoulderBreathe throughout the hold.
Common mistakes
- Letting the hips sagLower and reset when the body line changes.
- Lifting off the supported legThat leg is your support point.
- Easier version
- Keep the lower foot downUse light floor contact to share the effort.
- Harder version
- Long-lever version: support the ankle insteadLengthen the lever only when the knee version is steady.
- Who should skip it
- Skip if you have acute groin or adductor pain.
Questions
Copenhagen plank questions.
What does the Copenhagen plank work?
The Copenhagen plank works the inner thighs, and also the side of the trunk and shoulders.
What is the Copenhagen plank good for?
Prep uses the Copenhagen plank for inner-thigh holding strength, during a conditioning session or for activation work.
How long should you hold the Copenhagen plank?
Hold about 15 seconds each side. Keep the lower foot on the floor to share the effort until the hold feels steady.
How do you make the Copenhagen plank easier?
Keep the lower foot down. Use light floor contact to share the effort.
Who should skip the Copenhagen plank?
Skip if you have acute groin or adductor pain.
Alternatives
Copenhagen plank alternatives.
Similar moves
More hip exercises
Do it timed, both sides.
Prep times both sides and plans your week around the areas you choose.