Copenhagen Plank

What you'll gain

• Loads the hip adductors directly.

• Challenges abdominal control in a side-plank position.

• Provides a bench-supported option for adductor training.

Step-by-Step Instructions

1. 1

   Lie on your side beside a stable bench and place your top ankle on its pad.

2. 2

   Position your supporting elbow below your shoulder and rest the forearm on the floor.

3. 3

   Press the upper ankle into the bench as you lift your hips.

4. 4

   Bring the lower leg up beneath the bench while keeping your torso side-on.

5. 5

   Hold a straight line from the supporting shoulder through the hips to the upper ankle.

6. 6

   Lower the hips under control and reset before repeating on the other side.

Common Mistakes

• Letting the pelvis sag during the raised hold.

• Rolling the chest toward the floor.

• Allowing the top ankle to slide off its support.

• Rushing the hip lift and descent.

About This Exercise

The Copenhagen plank places the upper ankle on a bench while the supporting forearm rests on the floor. The hips rise into a side-plank position, with the adductors supporting the elevated leg and the abdominal muscles helping maintain alignment. This variation includes a controlled hip lift, a hold and a return. The animation shows the lower leg lifting beneath the bench as the pelvis rises. Keep the shoulders and hips stacked, the bench still and the top ankle supported throughout the repetition. A shorter lever with the top knee supported is a separate regression.

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