Copenhagen Plank
Bench-supported side plank that loads the inner thighs while the trunk holds a straight, stable position.
How to do it
- Lie on your side beside a stable bench and place your top ankle on its pad.
- Position your supporting elbow below your shoulder and rest the forearm on the floor.
- Press the upper ankle into the bench as you lift your hips.
- Bring the lower leg up beneath the bench while keeping your torso side-on.
- Hold a straight line from the supporting shoulder through the hips to the upper ankle.
- Lower the hips under control and reset before repeating on the other side.
Key technique cue
One line from shoulder to ankle — don't let the hips sag, keep the ankle planted.
Common mistakes
- ✕ Letting the pelvis sag during the raised hold.
- ✕ Rolling the chest toward the floor.
- ✕ Allowing the top ankle to slide off its support.
- ✕ Rushing the hip lift and descent.
Benefits
- ✓ Loads the hip adductors directly.
- ✓ Challenges abdominal control in a side-plank position.
- ✓ Provides a bench-supported option for adductor training.
Progression: from easier to harder
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Step 1 -
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Step 3 You are here - Copenhagen Plank
About the exercise
The Copenhagen plank places the upper ankle on a bench while the supporting forearm rests on the floor. The hips rise into a side-plank position, with the adductors supporting the elevated leg and the abdominal muscles helping maintain alignment. This variation includes a controlled hip lift, a hold and a return. The lower leg lifts beneath the bench as the pelvis rises. Keep the shoulders and hips stacked, the bench still and the top ankle supported throughout the repetition.
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