Core · Isolation
Copenhagen Plank
A side plank with the top leg supported on a bench that strengthens the adductors and obliques.
- MAIN MUSCLE
- Adductors
- ALSO WORKS
- Obliques, Abs
- EQUIPMENT
- Bench
- LEVEL
- Advanced
- REPS
- 10-30s
- TEMPO
- 1-0-1
HOW TO DO IT
Lie on your side next to a bench with the forearm on the floor and the elbow under the shoulder.
Rest the inside of the top leg on the bench, at the knee or the ankle.
Press the top leg into the bench and lift the hips until the body forms a straight line, bringing the bottom leg up under the bench.
Hold for the set time, lower with control, and switch sides.
COMMON MISTAKES
- Hips sagging toward the floor; keep them lifted in line with the shoulders and feet.
- Hips rotating forward or back; keep the chest and hips facing straight ahead.
TIPS
- Supporting the knee on the bench is easier; move the contact point toward the ankle as you get stronger.
QUESTIONS
Which muscles does Copenhagen Plank work?
The main muscle is Adductors. It also works Obliques, Abs.
How many reps should I do?
FORGE suggests 10-30s reps for Copenhagen Plank. The app adjusts sets and reps to your goal and level.
What can I do instead of Copenhagen Plank?
These train the same muscles: Side Plank, Pallof Press.