Exercise Guide
Copenhagen Plank
A side plank with the top leg resting on a bench and the bottom leg held in the air. Brutal adductor work, and well known for keeping groins healthy.
AdvancedStrengthStaticIsolation
Form
Start
Mid
End
Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.
Details
Primary Muscle
Core
Equipment
Bodyweight
Difficulty
Advanced
Category
Strength
Force
Static
Mechanic
Isolation
Secondary Muscles
AdductorsGlutes
How to Perform
- 1
Lie on your side with your forearm on the floor and the inside of your top foot resting on a bench.
- 2
Press through the top leg to lift your hips into a side plank.
- 3
Hold the bottom leg off the floor, or tuck it under the bench to scale it down.
- 4
Hold for time, then switch sides.
Tips
- ★Start with the bench under your knee rather than your ankle - the short lever is plenty at first.
- ★Build up slowly. This one leaves people sore in places nothing else reaches.