What is Copenhagen Plank With Movement?
The Copenhagen Plank With Movement is a side-lying single-leg plank variation that targets the adductors (inner groin), core, shoulders and upper back. It combines isometric hip elevation with controlled leg motion to build stability and adductor strength. Difficulty: Hard, for experienced trainees with solid core control.
How to Do Copenhagen Plank With Movement
- Set up position: Lie on your side with feet beneath a bench; place top foot on the bench instep and bottom forearm under the armpit, elbow stacked.
- Pad and brace foot: Use a padded bench or add extra padding under the top foot; press the instep into the bench and engage core and glutes before lifting.
- Drive hips up: Drive the top foot down to lift hips off the ground until body forms a straight line from head to hips; keep shoulders stacked and neck neutral.
- Move bottom leg: Lift the bottom leg toward the bench, squeezing the adductors; then slowly bend it forward and return to touch the bench, maintaining hip height.
- Breathe and hold: Breathe steadily throughout, maintain tight core and oblique engagement; stop if hips sag or shoulder shifts. Switch sides after completing the set.
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. 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
Required Equipment
None (bodyweight only)
Progressions and Regressions
- Knee Assisted Copenhagen Plank
- Copenhagen Plank
- Copenhagen Plank With Movement (current)
Frequently Asked Questions
What are the benefits of the Copenhagen Plank With Movement?
This exercise builds adductor (groin) strength, core and oblique stability, and shoulder endurance while improving hip control and unilateral balance. It supports side-to-side strength and can reduce groin injury risk when performed with correct form.
What are common mistakes to avoid when doing this exercise?
Common errors include letting hips sag, rotating the torso, pushing through an unpadded foot, or rushing the leg motion. Correct by keeping hips elevated, aligning shoulder over elbow, using padding, and moving slowly with full adductor engagement.
How can I progress or regress the Copenhagen Plank With Movement?
Regress by holding a static Copenhagen plank, using a higher support surface, or limiting range of motion. Progress by increasing hold time, adding slow controlled leg reps, raising support height, or using light ankle weights once technique is solid.