How to Do Copenhagen Plank: Muscles Worked & Proper Form

Muscles Worked in Copenhagen Plank

Primary muscles worked:

• Adductors

Secondary muscles worked:

• Abductors
• Abs
• Obliques

How to Do Copenhagen Plank

1. Lie on your side with your top leg resting on a bench.
2. Place your forearm on the floor directly below your shoulder for support.
3. Engage your core and lift your bottom hip off the ground so your body forms a straight line.
4. Keep your bottom leg off the ground, hanging under the bench or lightly touching it for balance.
5. You can either stay in this position, and hold the static pose for time. Or, you can do a dynamic version where you lower your hips toward the ground in a controlled motion.
6. Pause briefly at the bottom, then squeeze your obliques and adductors to raise your hips back to the starting position.
7. Repeat for the desired number of repetitions (or time if you do the static version), then switch sides and repeat.

Commentary

The Copenhagen Plank is an advanced exercise for your core and adductors. The dynamic variation increases the demand for your core and hip stability while training both concentric and eccentric strength in the adductors and obliques.