Also known as: copenhagen plank, copenhagen side plank, adductor side plank, knee-assisted side plank, assisted copenhagen

What is Knee Assisted Copenhagen Plank?

The Knee Assisted Copenhagen Plank is a side-lying core stability exercise that uses the top foot on a bench for support. It primarily targets the core (obliques), shoulders and adductors and is rated easy - suitable for beginners building lateral core strength.

How to Do Knee Assisted Copenhagen Plank

  1. Setup position: Lie on your side with feet near a padded bench, top foot placed on the bench instep and bottom elbow directly under the armpit for support.
  2. Anchor top foot: Press the top foot firmly into the bench, ensuring a stable, padded surface and engaged ankle to drive support through the instep.
  3. Brace core: Tighten your abs and obliques, pull ribs down and keep a neutral spine to prevent rotation or sagging through the hips.
  4. Lift hips: Drive the top foot down to lift hips off the ground, stacking shoulders over the elbow and keeping the bottom leg on the floor for assistance.
  5. Hold and breathe: Maintain steady breathing, hold the position for the target time while feeling adductor engagement, then lower hips slowly to the ground.

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). Your other feet on the ground so it will help to hold your body up. 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.

Keep bottom leg down so it helps you on holding your body up.

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

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

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Knee Assisted Copenhagen Plank?

This exercise strengthens lateral core stability, targets obliques and adductors, and improves shoulder and hip stability. It’s low-impact and accessible for beginners while building transfer to single-leg and sport-specific movements.

What are common mistakes doing this plank?

Common errors include collapsing the hips, rotating the torso, not bracing the core, relying too much on the bottom leg, and using an unstable bench. Fix these by aligning shoulders, bracing the abs, and ensuring stable foot placement.

How can I progress or regress this exercise?

Regress by reducing hold time, moving closer to the bench, or using a higher support. Progress to full Copenhagen plank (no bottom leg support), increase hold time, or add resistance to challenge adductors further.