Copenhagen Plank

Which muscles does it train?

Equipment needed

How to perform it

Time under tension matters more than load here: 3 to 4 sets of 8 to 15 reps, or holds of 20 to 60 seconds, with 45 to 90 seconds of rest.

Execution and technique cues

• Set up in a side-lying position and place the inner ankle or shin of the top leg on a bench or stable surface.
• Lift the hips until the head, hips, and ankle form a straight line, and actively squeeze the glutes and lateral core throughout.
• Hold the hips actively elevated and prevent them from dropping or rotating. The bottom leg can hang free or be lifted toward the bench to increase difficulty.
• Breathe steadily and maintain full-body tension for the prescribed duration without letting the alignment break down.

Common mistakes

• Allowing the hips to sag, which unloads the lateral core and adductors and reduces the effectiveness of the exercise.
• Placing the top leg too high on the bench, which shortens the lever arm and makes the hold significantly easier than intended.
• Letting the head drop or the cervical spine fall out of neutral instead of maintaining a straight line from head to foot.

Frequently asked questions

What is the primary muscle trained by the Copenhagen plank?

The adductor group of the top leg, particularly adductor magnus, is the primary target. The glutes and lateral abdominals work heavily as stabilizers.

How do I make the Copenhagen plank harder once the basic version feels easy?

Move the contact point down the leg closer to the ankle rather than the knee to increase the lever arm and the demand on the adductors. Actively lifting the bottom leg up to meet the bench rather than letting it hang is a further progression.

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