Copenhagen Plank

Equipment

Also known as

How to do it

Lie on your side next to a bench. Rest the inside of your top knee on the bench for the easier version, or the inside of your top ankle for the harder one. Prop yourself up on your bottom forearm with your elbow under your shoulder.

1. 1.Tighten your stomach and press your top leg down into the bench.
2. 2.Lift your hips until your body forms a straight line from head to feet.
3. 3.Let your bottom leg hang below the bench, or lift it to meet the top leg for more challenge.
4. 4.Keep your hips stacked one above the other, without rolling forward or back.
5. 5.Hold for the planned time, lower your hips under control, then switch sides.

Common mistakes

• Letting your hips sag toward the floor.
• Rotating your top hip forward.
• Starting with the ankle-on-bench version before you can hold the knee-on-bench version.
• Holding your breath during the hold.

Variations

Short-lever Copenhagen plank

Rest your knee on the bench instead of your ankle. The shorter lever makes the hold easier and is the usual starting point.

Copenhagen hip lifts

Lower and lift your hips for reps instead of holding still.

Alternatives

• Side Plank: The standard side plank, without the inner-thigh demand.
• Hip Adduction Machine: A seated machine that trains the inner thighs with adjustable weight.
• Cable Hip Adduction: A standing cable exercise for the inner thighs.
• Standing Hip Adduction: A band or bodyweight version you can do at home.

Related exercises

Side LungesQuads, Glutes, AdductorsWalking Side Kicks Half TurnAdductorsButterfly StretchAdductorsFrog StretchAdductorsLateral Lunge StretchAdductorsDecline Sit-upAbs, Hip flexors