Copenhagen Plank
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The Copenhagen Plank is a bodyweight strength exercise where you side-plank with your top leg elevated on a bench or box and the bottom leg dynamically lifted and lowered beneath it, enhancing adductor stability and core endurance. It primarily targets the abs for anti-rotation strength while secondarily engaging the posterior thighs (hamstrings). Ideal for athletes in sports requiring lateral stability, such as soccer or tennis, to prevent groin injuries and improve unilateral control.
How to Perform Copenhagen Plank
- 1Lie on your right side with your legs straight and stacked, positioning your right forearm on the ground directly under your right shoulder, elbow bent at 90 degrees.
- 2Place your left foot on top of your right knee, keeping your right leg straight and extended along the ground.
- 3Lift your hips off the ground by pressing through your right forearm and right foot, forming a straight line from head to right foot.
- 4Engage your core by pulling your belly button toward your spine; inhale deeply to prepare.
- 5Exhale as you lift your right leg (bottom leg) upward toward your left knee while maintaining the side plank position.
- 6Hold the top position for 1-2 seconds with hips elevated and body straight, then inhale as you slowly lower the right leg back to the starting side plank position.
- 7Perform 8-12 reps per side, then switch sides by rolling to your left forearm and repeating with left leg on bottom.
- 8Key form tips: Keep hips stacked vertically—avoid sagging or rotating; squeeze glutes and maintain a neutral neck by gazing forward. Common mistakes: Allowing hips to drop or rushing the lift without control.
