Also known as: adductor plank, side plank adductor, bench side plank, hip adductor plank, side-leg plank

What is Copenhagen Plank?

The Copenhagen Plank is a side-plank variation that loads the top-leg hip adductors while challenging the core, obliques, shoulders and back. It's a medium-difficulty, bodyweight hold focused on unilateral core stability and hip strength. Perform with the top foot on a bench and lift hips into a straight line.

How to Do Copenhagen Plank

  1. Set up side-lying: Lie on your side with the bench beside you and the top leg positioned so the instep can contact the bench; pad the bench if needed.
  2. Place forearm: Position your bottom forearm under the armpit with elbow stacked under shoulder; squeeze your fist and keep the shoulder stable.
  3. Top foot contact: Rest the top foot (instep) on the bench, ensuring secure contact and a neutral ankle - use extra padding for comfort if required.
  4. Drive and lift: Press the top foot into the bench and lift hips until body forms a straight line, actively squeezing the top-side adductors and obliques.
  5. Hold and breathe: Maintain a neutral spine, avoid hip sag or rotation, breathe steadily through the set, and lower slowly to protect shoulder and groin.

Muscle Groups

Core, Shoulders, Back

Description

Lay on your side with your feet just underneath the bench. Place your top foot on top of the bench, supporting your weight on your instep (make sure the bench is padded, or place an additional pad under your foot). Place your bottom elbow and forearm directly under your armpit, and squeeze your fist tight.

Lift your hips off the ground by driving your top foot down into the bench — you should feel the groin muscles of your top leg working hard.

Lift your bottom leg up until it touches the bottom of the bench, squeezing your groin muscles.

Breathe in through your nose and out through your mouth, focusing on feeling your abs and obliques.

Hold for required amount of time.
Movement Group: Core
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the main benefits of the Copenhagen Plank?

The Copenhagen Plank strengthens hip adductors, improves unilateral core and oblique stability, and adds shoulder and scapular endurance. It helps prevent groin injuries and improves lateral strength for running, kicking, and change-of-direction movements.

What are common mistakes when doing the Copenhagen Plank?

Common errors include placing the bench too far, letting hips sag or rotate, poor forearm alignment, and gripping the foot incorrectly. Fix these by aligning elbow under shoulder, using padding, and actively squeezing the adductors during the lift.

How can I progress or regress the Copenhagen Plank?

Regress by lowering the top foot closer to the bench or keeping the bottom leg on the ground. Progress by increasing hold time, elevating the bench height, or adding a slight band-resisted press from the top foot.