Copenhagen Plank
A side plank with the top leg supported on a bench, holding the body up with the inner thigh. It builds adductor strength along with lateral core stability.
Primary muscles
- Adductors
Secondary muscles
- Obliques
- Transverse Abdominis
- Gluteus Medius
- Sets
- 2–3
- Duration
- 15–30 sec per side
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on your side next to a bench, forearm on the floor under your shoulder, and place the inside of your top ankle or knee on the bench.
Press the top leg down into the bench and lift your hips.
Form a straight line from head to feet, lifting the bottom leg off the floor if able.
Hold the position without letting the hips sag.
Lower under control and switch sides.
Breathing: Breathe steadily throughout the hold.
Coaching tips
Squeeze the bench with your top leg
Hips high
Long body line
Common mistakes
Hips sagging
Shoulder shrugging towards the ear
Starting with the ankle on the bench before building strength
Safety notes
Start with the knee on the bench (shorter lever) before progressing to the ankle.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.