Copenhagen plank
A side plank with the top leg on a bench that strongly loads the inner thigh and core. Held per side.
- Muscle group: Core
- Equipment: Bodyweight
- Difficulty: Advanced
Also known as: Copenhagen adductor plank, Adductor side plank, Københavner-planke, Indersideplanke
How to do it
- Lie on your side with your top leg or knee resting on a bench and your elbow under your shoulder.
- Lift your hips so your body forms a straight line from head to feet.
- Hold the position without letting the hips drop, then switch sides.
Common mistakes
- Letting the hips sag or rotate forward and back.
- Progressing to the long-lever version too fast, which can strain the groin; start with the knee on the bench.
Alternatives
Watch a video demonstration on YouTube
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.