Copenhagen Plank

Body region

• Legs
• Core

Muscles

Main

• Adductor Longus
• Adductor Brevis
• Adductor Magnus
• Gracilis

Helps

• Quadratus Lumborum
• External Oblique
• Internal Oblique
• Pectineus

Holds

• Deltoid
• Transversus Abdominis
• Gluteus Medius

Equipment

• Flat Bench

Technique

1. Lie on your side next to a bench and prop yourself on the forearm, elbow under the shoulder.
2. Place the top leg on the bench: the knee for the easier version, the inner ankle for the harder one.
3. Squeeze the top leg down into the bench to lift the hips into a straight side plank.
4. Hold, or lower and lift the hips for reps, then switch sides.

Cues

• Start with the knee on the bench; the ankle version loads the groin heavily.
• Keep the body in one line from head to feet.

Common mistakes

• Letting the hips sag or pike.
• Progressing to the long-lever version too soon.
• Rotating the chest toward the floor.

Alternatives

• Side Plank
• Cable Hip Adduction
• Side Plank Hip Dip