Also known as: copenhagen plank, copenhagen hold, side-lying adductor plank, adductor plank, copenhagen plank progression

What is Copenhagen Plank With Movement?

Copenhagen Plank With Movement is a hard side-plank variation that challenges the core, obliques, hip adductors (groin) and shoulders through static support plus controlled leg movement. It requires good shoulder stability and hip strength, so it's best suited to experienced trainees or as a progressed rehab exercise.

How to Do Copenhagen Plank With Movement

  1. Set up position: Lie on your side with top foot placed on a padded bench; bottom elbow under armpit and forearm firmly on the ground.
  2. Lift hips: Drive the top foot into the bench and lift hips off the ground into a side plank so the body forms a straight line.
  3. Engage groin and core: Squeeze the top leg adductors and brace your core and obliques, keeping shoulders stacked and neck neutral to protect the shoulder.
  4. Move bottom leg: Slowly lift the bottom leg until it touches the underside of the bench, then bend it forward and return with controlled tempo.
  5. Hold and breathe: Breathe steadily; hold each rep or hold for time, then slowly lower hips. Rest and repeat for required reps or time per side.

Muscle Groups

Back, Core, Shoulders

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. While holding your hips up bend your bottom leg in front of you and return it back.

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 benefits of the Copenhagen Plank With Movement?

The Copenhagen Plank With Movement builds lateral core strength, hip adductor (groin) power, shoulder stability and spinal control. It improves lateral balance and transfer to running, cutting, and single-leg sports when performed with proper form and progressive loading.

What common mistakes should I avoid when doing the Copenhagen Plank With Movement?

Avoid hip sagging, dropping the supporting shoulder, twisting the torso, placing the top foot incorrectly on the bench, and rushing the leg movement. These errors reduce adductor engagement and increase shoulder or low-back strain, so focus on bracing and slow controlled reps.

How can I progress or regress the Copenhagen Plank With Movement?

Regress by shortening range, using a lower support or bent-knee Copenhagen holds, or performing side-plank holds. Progress by increasing hold time, adding slow controlled leg repetitions, elevating the support, or adding a light resistance band across the top leg.