What is Copenhagen Plank?
The Copenhagen Plank is a side-lying isometric core exercise that strengthens the adductors (groin), obliques, shoulders and upper back. It involves supporting your top foot on a bench while lifting hips and the lower leg. Difficulty: Medium; suitable for intermediate trainees and requires core stability and hip strength.
How to Do Copenhagen Plank
- Set up correctly: Lie on your side with feet just under a bench; place top foot on the bench’s instep and pad the bench for comfort.
- Elbow placement: Place bottom elbow and forearm directly under your armpit, squeeze your fist and stack shoulders to maintain a stable support base.
- Drive top foot: Press your top instep firmly into the bench and drive the foot down to lift hips until your body forms a straight line.
- Raise bottom leg: Lift the bottom leg upward until it contacts the underside of the bench, squeezing the groin (adductors) and engaging obliques and core.
- Breathe and hold: Breathe steadily—inhale through the nose, exhale through the mouth—hold for the target time, then lower with control; switch sides and repeat.
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
Required Equipment
None (bodyweight only)
Progressions and Regressions
- Knee Assisted Copenhagen Plank
- Copenhagen Plank (current)
- Copenhagen Plank With Movement
Frequently Asked Questions
What are the benefits of the Copenhagen Plank?
The Copenhagen Plank builds adductor (groin) strength, lateral core and oblique stability, plus shoulder and upper-back endurance. It improves hip control, balance and reduces groin injury risk when performed with proper technique and consistent progressive loading.
What common mistakes should I avoid with Copenhagen Plank?
Common mistakes include letting hips sag or rotate, misplacing the elbow away from the armpit, not padding the bench, overloading before strength is built, and holding breath. Fix these by maintaining a straight line, correct elbow placement, and controlled breathing.
How can I progress or regress the Copenhagen Plank?
To regress, reduce hold time, support the top knee on the bench, or perform side planks and use assistance bands. To progress, increase hold duration, add ankle weight or instability, perform elevated variations, or advance to dynamic adductor-loaded exercises.