What is Knee Assisted Copenhagen Plank?
The Knee Assisted Copenhagen Plank is an easy side-plank variation where your top foot rests on a bench to offload tension while you lift hips, targeting the core, obliques, groin and shoulders for lateral stability and hip adduction strength. Suitable for beginners.
How to Do Knee Assisted Copenhagen Plank
- Set up position: Lie on your side with feet near a padded bench, top foot on the bench, bottom elbow under armpit; align shoulders and hips before lifting.
- Brace your core: Squeeze your top foot into the bench, brace your core and obliques, and press through the instep to prepare for the lift.
- Lift hips slowly: Lift hips by driving the top foot down, keeping a straight line from shoulders to knees; let bottom leg assist without twisting.
- Hold with control: Hold the position for chosen time while breathing steadily, maintaining core tension and packed shoulder; avoid letting hips sag or rotating the torso.
- Lower and switch: Lower slowly with control, place hips on ground, switch sides, and rest; increase hold time or remove knee assistance as strength improves.
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
Required Equipment
None (bodyweight only)
Progressions and Regressions
- Knee Assisted Copenhagen Plank (current)
- Copenhagen Plank
- Copenhagen Plank With Movement
Frequently Asked Questions
What are the main benefits of the Knee Assisted Copenhagen Plank?
This exercise builds lateral core stability, strengthens obliques and hip adductors (groin) and challenges shoulder stability. It improves single-leg control and can help reduce imbalances when performed consistently.
What common mistakes should I avoid when doing it?
Avoid letting hips sag, rotating the torso, collapsing at the shoulder, or placing the top foot incorrectly. Keep core braced, shoulders stacked, and press evenly through the top instep to maintain proper alignment.
How can I progress or modify this exercise?
Progress by increasing hold time, reducing bottom leg assistance, or moving to full Copenhagen plank with only top foot on bench. Modify by lowering range of motion or performing side plank variations if groin strength is limited.